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6.7.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/06/2017No Comments

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight with each set to max)

Super Set: 2-2-2-2-2-2-2 weight ring dips or progression

Metabolic Conditioning: “White Marble”

For time. 10 rounds.

12 single arm kettlebell overhead squat (Health: 15lb / Athletic: 30lb / Performance: 45lb)

80′ overhead kettlebell carry (same) or 20′ for two round trips

12 kettlbell deadlifts (same, two kettlebells)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 13 – 20 minutes, about 1:40 per round. Scale up to 53/35lb kb

Coaching Tips: Switch arms as desired on the kettlebell. Do not push off the leg with the other hand. Make sure you keep your back flat on the kb deadlifts. Angle them down so that you don’t have to go so low!

‘Cash Out’: None

Brian Lee

About Brian Lee

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