Archives for 6 Aug,2018

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08/07/2018

Announcements

Select “Open Gym” from the above Program tab to see the workout for Barbell Class and Body Pump/FBB Class.

CrossFit Kindred – CrossFit

Warm-up

Strength

Back Squat (5×5 @75%+)

WOD

Metcon (Time)

30-20-10

Shoulder to over head (115/75)

Box jump over (24/20)

Run. 200

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Barbell Class and Conditioning Class

Announcements

Select “Open Gym” from the above Program tab to see the workout for Barbell Class and Body Pump/FBB Class.

CrossFit Kindred – Open Gym

Aerobic Conditioning

Conditioning Class 8/7/18

Group A:

10 Rounds (30 seconds on/30 seconds off) — Assault Bike Sprints

Group B: Sled Pushes (not for time)

Push a weight that is approximately 75% – 80% of your body weight

Partner style – you go, I go. Switch off every minute on the minute for 5 mins.

Lanes will be marked off for the sled push

4 minute rest and then rotate stations.

Weightlifting

8/7/2018 Barbell Class

Tuesday

Jerk

Set 1 – 1 rep 70%

Set 2 – 1 rep 70%

Set 3 – 1 rep 75%

Set 4 – 1 rep 75%

Set 5 – 1 rep 80%

Set 6 – 1 rep 80%

Set 7 – 1 rep 85%

Set 8 – 1 rep 85%

Set 9 – 1 rep 90%

Set 10 – 1 rep 90%

Set 11 – 1 rep 93-95%

Set 12 – 1 rep 93-95%

Snatch

3 sets

High Hang Snatch

3 reps @ 50%

3 sets

High Hang Snatch + Hang Snatch

1 rep @ 60%

3 sets

Hang Snatch + Snatch

1 rep @ 70%

3 sets

Snatch High Pull + Snatch

1 rep @ 80%

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