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Nov
09
2017

Thursday

By admin 0

CrossFit Kendall – CrossFit

LifeReady Training

SWOD: Skill work (Pull-ups)

WOD.: Metcon (AMRAP – Reps)

7 Rounds.

1 minute Amrap:

12 Box jumps 24/20″

ME Pull-ups

-rest 1 minute-

RxReady Training

A.: Power Snatch (3-3-2-2-1-1-1 *increasing weight)

B.: Power Clean (3-3-2-2-1-1-1 *increasing weight)

C.: Back Squat (3×6@72%)

D.: Metcon (AMRAP – Reps)

7 Rounds.

1 minute Amrap:

12 Box jumps 30/24″

ME Ring MU

-rest 1 minute-

Endurance

Metcon (Time)

800m Jog, rest 1 minute

2x400m, rest 1 min between efforts

600m Jog, rest 1 minute

2x300m, rest 1 min between efforts

400m Jog, rest 1 minute

2x200m, rest 1 min between efforts

200m Jog, rest 1 minute

2x100m, rest 1 min between efforts

Kendall Barbell Club

A.: BTN Jerk Balance (5×3)

B.: Power Clean + Jerk (65/3+4 65/3+4 70/3+3 70/3+3 70/3+3)

C.: Shoulder Press ( 4X6 (Heavy) )

*Last rep should be a struggle

D.: Front Squat (65/5 65/5 65/5 65/5)

E.: Clean Lift off (70/5 70/5 70/5 70/5)

Accessory

A.: Good Mornings (50/5 50/5 50/5 )

*percentages based on Clean Max

B.: KB High pulls (4×10)

*ahap

C.: Sit-ups (100 reps)

Monday - Friday Mornings
5:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
SATURDAY
9:00 AM - 1:00PM
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