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09/10/2015

9
Sep

09/10/2015

Clinton Hill – CROSSFIT

QOD

If you had to do this week over again, what would you do differently?

Strength / Skill

Week 1

DOWNLOAD BIG LIFTS 2

Add 2.5 to 5 lbs from last week not to Wodify’s numbers. This is only if you have been here often.

Shoulder Press (65% x 5, 75% x 5, 85% x 5+)

USE 90% of 1RM

**You Must get More than 5 reps on your final set.

WOD

Kettlebell Ladder!!

Grab a kettlebell and see how far you can go up this latter in 11 Minutes- Rx is 53/35 but and an Rx plus option is available !! Yayyyyy!!!

Metcon (AMRAP – Rounds and Reps)

1 Kettlebell Sumo Deadlift Hi-Pull

1 American Kettlebell Swing

1 Goblet Squat

2 Kettlebell Sumo Deadlift Hi-Pull

2 American Kettlebell Swing

2 Goblet Squat

3 Kettlebell Sumo Deadlift Hi-Pull

3 American Kettlebell Swing

3 Goblet Squat

Continue adding 1 rep to each movement until time expires.

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