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Monday 7-21-14

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A) Snatch pull + hang snatch from hip - 5x2@80% of snatch B) 3-position Snatch DL (floor, below knee, mid thigh) Every :45 for 8 rounds @100% of 1RM C) Front squat - Tempo - - 32x1 D) Row 500m, 30 Kbs, 30 kb pp (15R, 15L) 55/35# You guys have been kicking a$$ lately. Keep up the awesome work!

Derrick Johnson Seminar @ Switch Crossfit

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Hey guys! We got a little email in our inboxes, and we wanted to help a fellow CF Gym and get word our for their seminar, take it away Matt! -B My name is Matt Krakowski and I am the owner of Switch CrossFit in Clinton Township. I wanted to let you know about an Olympic Weightlifting Seminar we are hosting with Derrick Johnson on September 13th. If you aren’t familiar with Derrick Johnson he is an American Record Holder and National Champion as a weightlifter himself. As a coach he has coached National Champions, International Weightlifters and Olympians. You can find his bio Here. This seminar will be from Noon to 5pm on September 13th and will be a tremendous opportunity to develop as an athlete or coach. In addition to in depth technique coaching Derrick will also cover injury prevention, mobility and stability. The cost for the 5hr seminar is $200 and you can register at or by clicking the link on the attached flyer. Thank you for your time and if you have any questions please let me know. Matt Krakowski Owner, Switch CrossFit Derrick Johnson Seminar Details