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Dakota Cardosanto - CrossFit Group Class CrossFit Theory Weightlifting Efficiency: Early arm bend kills the ability for the hip to produce power. Performing the jump and shrug prior to the arm bend will provide most of the upward force on the bar. The arm bend will mainly be used to pull yourself to and under the bar, instead of the bar upward. When the arms bend, the power ends. - Mike Burgener Bar Cycling Power Snatch (Find an UB, TNG 5RM) Team WOD Metcon (AMRAP - Reps) 24min AMRAP in teams of 2: 3min Row for cals 3min Double Unders Thats right, rowing intervals twice this week, we tested 1min Weds, can we match that pace for 3min? Fortune favors the bold. Cash out (No Measure) Foam roll IT band x 7 ea leg 2x20sec Calf Stretch w/ foot on Rig upright ea. leg

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