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CrossFit Kendall – CrossFit

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Squat Clean

Heavy Single (10-12 minutes)

* Rest as needed between sets *


Workout (AMRAP – Reps)

10 min AMRAP

1-2-3-4-5. . .

Clean and Jerks (155/105)

1 Rope Climb (or 6 Inverted Ring Rows)

Target Reps: 35+ reps (Round of 7)

Minimum Reps before scaling: 20 reps (Round of 5)

Skills and Drills

Rope Climbs (No Measure)

Rope Climb

Week 4 Day 1:

All Levels:

Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.

-Advanced athletes should practice starting from a jump, while beginners will use a box.

Alternate Workout Option:

5 sets:

10 DB Bicep Curls

10 Banded Lat Pulldowns

5-10 Strict Toes to Bar

* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.


Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)

Monday - Friday Mornings
5:00 AM - 11:00AM
Monday - Friday Afternoons
3:30 PM - 10:00PM
9:00 AM - 1:00PM
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Coaches actually care about everyone at the box, from the beginners to the seasoned veterans ...

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I want participate in the workout program.

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