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Wednesday 7-31-13

What a night at Open Gym and our morning classes. People are killing it left and right and we couldn’t be more proud!  Some things we have noticed around the gym as far as weaknesses we plan on addressing very soon! Next, just a reminder, this Saturday there is no class due to the team competition at CrossFit Success. We want a great showing there so if you can make it, please come out to support!  Wear a Swink shirt if you got one!  The 5th Throwdown is coming up on the 9th!  Make sure you check our Facebook page under the “Events” tab to see more info on the event. Now to get to work!

Swink Fundamentals Back Squat 3×5

For Time: -400m Run -20 Burpees -20 One Arm Dumbbell Snatches -400m Run -15 Burpees -15 One Arm Dumbbell Snatches -400m Run -10 Burpees -10 One Arm Dumbbell Snatches -400m Run -5 Burpees -5 One Arm Dumbbell Snatches

Swink Performance Back to some more snatches and clean&jerk for you guys. Make sure you all remember, technique technique technique!

-Snatch @75% x1; 78% x1; 80% x1; 75% 2×1 -Clean & Jerk @75% x1; 78% x1; 80% x1; 75% 2×1 -Max Rep Kipping/Butterfly Pullups; 80% of that for 1 round; 70% of that for 1 round.

7:00 AMRAP -800m Run Then, -5-20 Double Unders -3-5 HSPU


image

One of the better pictures I’ve captured… Austin during mid snatch.

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