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Tuesday 2-9-16

A few reminders about events coming up, next week:

Feb. 20th – No Saturday class that day. We will be in Lewisville cheering on our teams competing and we’d love any one who wants to come out to join us to support our crew. We’ll leave early to head out there but you’re more than welcome to come at any time.

Feb. 20th – that evening, we will be at Joleen’s place here in Midlothian to have another get together just before we kick off the Open. Come one come all to another fun time with the Swink Family.

As always, don’t forget to head over to games.crossfit.com to get signed up for the Open.

Competition Tuesday Swink Fundamentals & Performance -Shoulder Mobility -Shoulder Strength

Strength: -3×8-12 Bent Over Rows, tough

For Max Reps: First 3:00 -500m Row -Max Pullups Next 3:00 -500m Row -Max Deadlifts (185/115) Next 3:00 -500m Row -Max Double Unders

Rest 1:30 between rounds, repeat for a total of 2 Rounds

Swink Barbell Technique: Slow-Pull Snatch (5 sec to mid-thigh) + Hang Power Snatch (mid-thigh) + Snatch Balance -4 x (1+1+1)

Hang Snatch (knee) -70%x3, 5×3 @75%

Snatch Pull -3×4 @85%

Snatch Lift-Off -3×4 @100%

Back Squat -2×(60%x10, 70%x8, 75%x6)


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You guys did awesome on this competition and we’re proud of you for taking it on. Let’s keep that steam going into the Open!

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