Archives for 6 Sep,2017

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09/07/2017

CrossFit Kindred – CrossFit

Warm-up

Warm-up (No Measure)

Instructor Choice

WOD

Metcon (AMRAP – Rounds and Reps)

4 Rounds for Time

Run 400 meter

7 Over head squats 115/75

14 Pull up

Strength

Back Squat

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09/07/3027

CrossFit Kindred – Strength

Snatch (8×1)

Work at 82% of your 1RM Snatch

Clean & Double Jerk (4×1)

Work at 70% of your 1RM Clean & Jerk.
Perform one clean followed immediately by two jerks.

Pause Front Squat (4×2)

Work at 75% of your 1RM Front Squat.
Work at 75% of your 1RM Front Squat.

Overhead Walking Lunge (2×10 )

Perform 10 lunges at 40% of your Body Weight

Isometric Back Extension (Hold for 30 seconds each round.)

2x :30

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