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September 22, 2011

CrossFit WOD

SWOD:

Technique on the Snatch (Bar only)

  • mid-hang snatch pull
  • mid-hang muscle snatch
  • scarecrow snatch
  • mid-hang snatch
WOD, 3 Rounds

3 Snatches (50%  of 1 RM)
15 Overhead Squats (only drop the bar on last rep)
15 Supermans

Nice little mini-clinic on snatch today.  I’m loving the SWOD’s!  Only way to get better is to practice, practice, practice.  I just hope Saturday’s 6 mile run isn’t terrible, seeing as how I skipped out on my sprint drills this week…stupid meeting on Tuesday and gym closed Thursday evening…oh well.

Time: 6:09

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