9/9/13

We have a lot of pull-ups and toes-to-bar this week. Do your hands a favor and click on the Rogue banner above - search their website for "Rogue Gymnastic Grips." Most likely the grips will be at your door step on Monday or Tuesday! Let a coach know if you have any questions about Grips.
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Snatch: find a heavy single quickly!
*7:00 cap*

Squat snatch: 3X1 @ 80% of heavy single
*Do 1 set every 1:00*

Clean + jerk: find a heavy single quickly!
*10:00 cap*

Squat clean + jerk: 3X1 @ 80% of heavy single
*Do 1 set every 1:00*

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This week at BBCF:
Tuesday
WOD: power clean, burpees, thrusters, pull-ups

Wednesday
WOD: burpees, t2b, box jumps

Thursday
WOD: deadlift and run
Strength: front squat

Friday
WOD: snatch and pull-ups
Strength: snatch complex