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Aug
18
2017

Friday

By admin 0

CrossFit Kendall – CrossFit


46st and Collins ave. Gym Closed for this event. See you all there! 🙂

LifeReady Training

SWOD.: Snatch (5×1 -light/fast)

WOD.: Metcon (4 Rounds for reps)

4 Rounds.

30 second Amrap:

Squat snatch #115/75

-rest 30 seconds-

30 second Amrap:

Ring Dips

-rest 30 seconds-

Rest 2 minutes,

Then

4 minute Amrap:

35 Double-unders

5 Squat Snatches

7 Ring Dips
*Score Amrap to comments

RxReady Training

A.: Russian Dip (5×5)

B1.: Pronated Chinese plank (4×30 seconds)

*weighted if possible

B2.: Push Press (4×6-heavy)

*Dumbbells

C.: Metcon (AMRAP – Reps)

5 minutes EMOM:

2 squat snatches @ 80% of last 1RM

Rest 2 minutes,

Then

2 minute Amrap:

Squat snatches @ same weight
*Only allow two attempts during EMOM

*Score reps made in amrap to comments

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