S/S/S:

Close Grip Bench

5×5 @ 60% of Bench 1RM

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For grip, the hands should  brush the sides of your chest at the bottom of the motion.  Make sure your elbows do not flare out.

WOD:

5 Rounds for Load:

3 Position Snatch

Ground, right below knee, then hang

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Video courtesy of Catalyst Athletics.  The 3-position snatch is simply 3 snatches performed from 3 different starting positions consecutively. Most commonly, the three positions are from the floor followed by two different hang heights, such as below the knee and above the knee.  So, today you will do your first rep from the ground, then, without dropping the bar, go to right below the knee, and do the second rep.  Finally, without letting go of the bar, complete the last rep from the hang position.

Don’t forget, this Saturday CrossFit Forbidden is hosting Event 1 of the Desert Warrior Competition Series, “The Saharan Open”, in Scottsdale.  The event starts at 0900.  At least one of our athletes will be competing.  Come out and cheer folks on, or register and compete yourself!  Click on the above pic to go to the registration page.