Friday

Announcements

 

Crossfit Kendall is proud to announce that we will be hosting the

Be Somebody. Seminar by Wes Kitts!

 

Wes Kittsis a weightlifting 3 time Pan American Champion, holding the USA records in the Snatch (177kg/389lb), Clean and Jerk (223kg/490lb), and the Pan American total (399kg/877lb)

He also qualified to represent the United States at the 2020 Summer Olympics.

 

Here is what you should expect for the weekend:

On Saturday we will learn and practice the Snatch and Front Squat. On Sunday we will work on the Clean and Jerk. Both days we will start with movement specific joint mobility, warm up, and then dive into the mechanics and fundamentals of the Olympic Lifts. You will spend the majority of the time on a barbell so be ready to workout hard and bring your weightlifting gear!

Limited spots are available so click the link below to sign up!!

 

Be Somebody Seminar

CrossFit Kendall – CrossFit

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Workout (Checkmark)

Every Minute (20:00)

Minute 1 – 50 Double Unders

Minute 2 – 3 Squat Snatch (135/95)

Minute 3 – 8x25ft Shuttle Run

Minute 4 – 15 V-Ups

Target time each minute: Sub 30 seconds

Time cap each minute: 45 seconds

Skills and Drills (Checkmark)

Accumulate 3:00 (total):

-Dead Hang from Pull-Up Bar (Pronated grip)

*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.

Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)