Dec 3 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
 | [email protected]
 | (330) 620-5128

Dec 3 2013

Dec 3 2013

Huge numbers of people through the gym yesterday and LOTS of PRs set! Great Job! We’re augmenting our squatting cycle based on the holidays and a few other things so expect some interesting squat work in the upcoming weeks.

MTM Holiday Party will be at the gym December 21. We haven’t really defined details at this moment but you can expect an amazing white elephant/ugly sweater/etc type event starting around 7 or 8.

Nutrition Challenge – Tracking Sheets are not done yet, yes you can scold me to my face, I’m sorry. Basically just start writing down everything you ate yesterday and today and I’ll have a spreadsheet up for tracking by the end of today. If not I’ll let the 5:45 class make me do Fran tomorrow morning.

5 Rounds
5 Shuttle Sprints (25ft)
8 Burpee Box Jumps (24/20)
16 Kettlebell Swings (1.5/1p)
– Rest 3 Min –

Comp Work
6×2 Snatch – 2 First Pulls to the top of the knee, 1 Full Snatch.

1st pull to the top of the knee, then down. 2nd 1st pull to the top of the knee, pause for 2 counts. Then Snatch. ALL of your weight should be in your heels at the end of the first pull – your toes might be off the ground a little. If your 2nd Pull sucks, and it basically does if you’re wondering, do it slowly as well pulling the bar all the way to your hip before jumping. As soon as your form breaks down go back down in the weights and work up again. I AM LOOKING FOR PERFECT TECHNIQUE

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