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CrossFit | 11.11.2020

CrossFit | 11.11.2020

Warm-up
Warm-up
2 sets
10 Strict Press
10 Back Squats

Dynamic Stretches

Metcon
Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24"
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011

This is a hero workout and meant to be challenging. Please scale/modify accordingly. Modify the box jump to step ups. Choose a weight for the squat cleans that will allow you each round in 2-3 sets. Use DB or KB or complete squat jumps if performing bodyweight.

Supplemental Programming

Weightlifting
Snatch (3, 2, 1 )
build up to a heavy set of 3, 2, 1 rep. Last single should not be a 1 RM

Accessory
Weighted Glute Bridges (10, 10, 10)
Place a barbell at the crease of the hip. Press your upper back in to the bench while keeping your feet flat on the ground. Extend the hips and bar upward while squeezing the glutes.

Use DBs, KBs, or backpack.
Russian Kettlebell Swings (10, 10, 10)
Use heavy DB or KB than you usually use.

Gymnastics
Toes-To-Bar (Max reps)

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