09/14/2016

Rachel moving into her snatch set up position.

New CFS member Rachel moving into her snatch set up position.

Yesterday’s workout was delightfully deceiving!  Fun yet challenging, all at the same time.  Everyone appears to be snatching well with all the different snatch drills and the PVC complexes for flexibility, that we’ve been doing lately.

WOD:
30 KB Swing (24/16kg)
10 Step Ups + 8 Box Jumps (24/20″)
AMRAP 12min

Light Weight combined with Bodyweight, such a brutal combination. Nothing should really prevent people from doing everything unbroken on this workout other than their lungs. Which, after only a few rounds will definitely make a lot of people want to stop/slow down/rest!

Shoot for around 6 rounds, with top performers getting up around 8+.

The Step ups are performed with alternating legs stepping up onto the box, immediately followed by the 8 Box Jumps. This is ideally how it should be done, but as fatigue sets in you will most likely rest between the two movements.  We encourage you to perform them back to back! It is only 8 Box Jumps per round, but it’s still encouraged to step down since your legs will be extra ‘burny’ due to the step up/jump combo.

We really want to push you to get out of your comfort zone and attempt this RX’d today!!

Fitness:   focus on trying to use a higher Box for the Step Ups and challenge yourself on the KB weight you use.

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