Action-Packed!

"Snatch Face!"

(check out the great form!)

After extending the hips the main concern should be getting under as quickly as possible. If the trajectory was correct, the bar will end up in the overhead position.

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• Team HELLA BUFF MUDDERS Training Run this Sunday 9/22 @ FCF 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Watch fellow athletes compete at The Battle on Admiral this Saturday!

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WOD for Timely Tuesday 9/17


CONDITIONING

"Death By 10m"

STRENGTH

hang snatch 15x2. rest 60-90sec between sets

GYMNASTICS

play with muscle-up for 15 minutes

Post hang snatch load to whiteboard/comments/Cody.


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Taking the Time For the Time of Your Life - CrossFit Journal

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Rollouts

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WOD for Tuesday 3/19 - Deload Week

MOBILITY

10 minute paleo chair test

CONDITIONING

"Death By 10m"

With two markers 10 meters apart. Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

Immediately after finishing complete the following:

50 reps each:
- rollout (any style)
- good morning (your choice weight)
- cast wall walks

Post total shuttles completed and max paleo chair time to whiteboard.

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Salad dressings sold in grocery stores almost always contain sugar and are often loaded with a host of frightening ingredients. While olive oil and balsamic vinegar is a tasty combination, it can definitely get old.

Here are some delicious and simple salad dressings you can easily make: http://paleodietlifestyle.com/salad-dressing-and-vinaigrettes/

The next GYM NUTRITION CHALLENGE will begin mid-April. Get prepped! Get excited!
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Loren Cordain

Are you familiar with Dr. Loren Cordain?

• Part 2 here.
• Part 3 here.
• Part 4 here.
• Part 5 here.
• Part 6 here.
• Part 7 here.

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WOD

"Death By 10 Meters"

Run 10 meters on the minute. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

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Team Rogue!

Watch event 19 here: OHS/suicide/du [mov] [wmv]