You Don't Need Racks, Do You?

I guess we'll find out!

Since we are in the middle of the move to FCF 4.0 our Infinity Rig has been broken down. Which means you'll have to clean your working weights up before you can press them.

Your strength thanks you.

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WOD for Wed 7/17

STRENGTH

press 5x3

then

establish a challenging load within 15 minutes:
- snatch-grip push press
- 2 snatch balances
- 3 overhead squats

Post press load to whiteboard/comments/Cody.

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Just when we all thought he was back...

Mikko Salo Withdraws from 2013 Games - CrossFit Games

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BCSnatch

BCS

Describing the workload done in a Snatch is simple: move a load from the ground to overhead in one continuous, smooth motion.

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WOD

perform the following complex for max load:
snatch pull
hang snatch high pull
hang snatch
heaving snatch balance

then

as many rounds and reps as possible in 20 minutes:
50 double unders
max pullups

20-minute time limit for the barbell complex. Count attempts if your double under isn't proficient. Coming off of the bar ends your pullup set. Post results to whiteboard!

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External Rotation in the Deadlift, Clean and Snatch Set-up - CrossFit Journal

Learning the Olympic Lifts - CrossFit Journal

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