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Nov
17
2023

Friday

By admin 0

CrossFit Kendall – CrossFit

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CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
12:00 AMRAP

2 Rounds of:

50ft Dumbbell Walking Lunges (50s/35s)

16 Toe-to-Bars

8 Dumbbell Power Cleans (50s/35s)

Then, 2 Rounds of:

50ft Dumbbell Walking Lunges (50s/35s)

16 Bar Muscle-Ups

8 Dumbbell Power Cleans (50s/35s)

(KG conv: 22.5s/15s)

Scorecard to help with score/reps can be found at the bottom, here: games-assets.crossfit.com/cfg_open2017_event_17_2_v14-1_0.pdf

Target number of Rounds: 4+ rounds

Minimum number of reps before scaling: 3 rounds

Strength/Accessory

Mayhem Mini-Pump –Leg Day (Checkmark)

4 rounds:

10 Dumbbell Goblet Squats @ Moderate weight – maintain control and quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

*Rest 2 minutes between rounds

Mobility

Mobility (No Measure)

1 min tricep smash (each)

1 min overhead banded distraction (each)

1 min Barbell grip smash (each side)

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