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Friday 09.07.2018

POSTED ON September 6, 2018

Friday | 09.07.2018

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Warm Up:
 
10 Push-up Shoulder Taps
50ft Bear Crawl (focus on knee touching the the elbow every set)
50ft Walk on Toes Backwards
 
x3
 
Skill:
 
A. EMOM 10min
 
1st min 3-5 Strict Handstand Push-ups + 3-5 Kipping Handstand Push-ups
2nd min 35 Double Unders
 
*Scale is :15 handstand hold + 10 dumbbell strict press
*Scale is :45 of double under practice
 
Metcon:
 
RX (Level 1)
 
2min AMRAP
 
10 Box Jump Overs 24/20
Remaining time ME Alternating DB Power Snatches 50/35
 
x5; rest 2min between sets
Intermediate (Level 2)
 
2min AMRAP
 
10 Box Jump Overs 24/20
Remaining time ME Alternating DB Power Snatches 35/20
 
x5; rest 2min between sets
 
Beginner (Level 3)
 
2min AMRAP
 
8 Box Step Overs 24/20
Remaining time ME Alternating DB Power Snatches 20/10
 
x5; rest 2min between sets
 
Cool Down:
 
3 Rounds For Quality
 
1min KB Arm Bar Hold L/R
15 Reverse Barbell Curls

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