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Please note
We will be open for one class at 9:30AM Monday for Labor day. Normal hours return Tuesday![/text-with-icon][vc_column_text]
Skill
10×3
Strict Pull-Up with pause at top of pull-up
Spend some time today focusing on strict pull-up strength. Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just make sure you get your chin over the bar without straining your neck and dropping off of the bar without control. If you are using a band choose one that makes the three reps challenging and try to implement the pause at the top. If you are doing ring rows, pause momentarily with the rings in contact with your chest for each rep and consider upping the rep count to 5 or 7. If you can do strict pull-ups but three reps is too much of a challenge, choose a number that you can repeat for ten sets or around 20-30 total reps. If you are an expert at pull-ups add some weight or give the peg-board a try.
WOD
AMRAP in 10 minutes
30 Double Unders
15 Power Snatch 75/55 lb
Workout notes
Today’s workout is a classic benchmark couplet from the CrossFit Open. The workout starts with a small set of double unders. If you are new to double unders there are a few ways you can scale the movement. The first option would be to perform single unders and add in a double under attempt every round. If you can consistently knock out a few reps but find that thirty reps would be a challenge, scale the total number of reps to a number you could reasonably get done in about 30-45 seconds. The benchmark load on the barbell is fairly light but we’re dealing a large set so be conservative and use a load that you can easily complete all fifteen reps in at most three sets while fatigued. If you find that you are struggling to complete single snatches, you have gone too heavy.
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