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CrossFit | 10.15.2020

CrossFit | 10.15.2020

Warm-up
Warm-up
3 sets
20 Double Unders
10 Air Squats
10 Sit Ups

Dynamic Stretch

Metcon
Metcon (Time)
A) RX
3 rounds for time
30 Wall Balls 20/14
15 Power Snatches 115/75

B) Minimal Equipment
3 rounds for time
30 DB or KB Thrusters
15 DB or KB Snatches

C) Bodyweight
3 rounds for time
30 Air Squats
15 Vertical Jumps to a 6 inch Target

Complete each set of wall balls in 2-3 sets. Complete each set of snatches in 2-3 sets. The goal is to complete touch and go reps, no dumping.

Extra Credit
Metcon (AMRAP – Reps)
Every 2 minutes for 6 minutes
30 Air Squats
AMRAP Hollow Rocks

Supplemental Programming

Weightlifting
Deadlift (7)
Build up to a heavy set of 7 reps

Accessory
Good Mornings (10, 10, 10)
Use DBs, KBs, or backpack.
Single Leg RDL (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Handstand Push Up Practice (Max reps)
HSPU variations in order of difficulty – Deficit (strict or kipping), full ROM, shorten ROM, negatives, Inverted (piked, knees)

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