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Wednesday 09.19.2018

POSTED ON September 18, 2018

Wednesday | 09.19.2018

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Warm Up:
 
2 Skin the Cat 
:15 Barbell Hold Over Head + 5 strict press
 
x2-3 sets
 
*Use this time to teach the class how to perform skin the cat
 
Strength: 16min 
 
A1.) Strict Press 4 sets of 5 85%; rest 1min
A2.) KB single arm row 4 sets of 5-7 reps; rest min
 
Metcon:
 
RX (Level 1)
 
2min AMRAP
 
10 Thrusters 95/65
200m Row
Max Rep Thrusters remaining time
 
x5;rest 2 minutes between rounds
Intermediate (Level 2)
 
2min AMRAP
 
10 Thrusters 75/55
200m Row
Max Rep thrusters remaining time
 
x5;rest 2 minutes between rounds
 
Beginner (Level 3)
 
2min AMRAP
 
10 Thrusters 65/45
150m Row
Max Rep thrusters remaining time
 
x5;rest 2 minutes between rounds
 
Cool Down:
 
8-10min EMOM
 
15 Sit-ups remaining time Plank
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