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Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (No Measure)

Every 20s x 20 sets

1 Power Clean

*use the same weight for the entire 20 sets. Focus on the movement itself so we get better..

Metcon

Metcon (Time)

When I dip you dip we dip…

(Teams of 2)

20 Rounds for Time

6 Lateral Burpee Over Bar

4 Power Cleans 155/105

*Partners will alternate each round.

Saturday-CrossFit

CrossFit Slake – CrossFit

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Extended Warm Up

Metcon (No Measure)

Turkish Get Up Progression

EMOM x 6 Minutes

Min1-Ground to Seated L

Min2-Ground to Seated R

Min3-Sit Up to Lunge L

Min4-Sit Up to Lunge R

Min5-Lunge to Stand L

Min6-Lunge to Stand R

Take 5 minutes to work on the Full TGU!

You don’t want to go super heavy on these. We are just dialing in technique/skill work!

Metcon

Metcon (Time)

Best 20 minutes of your weekend!

4 Round For Time

20 Deadlift (115/75)|(95/65)

20 Front Rack Lunges

20 Sit Ups
Lets get after this workout because its going to be fun…

Deadlifts:

We will be using the traditional overhand grip. You want to use a weight that you would be able to go unbroken on at least the first 2 rounds.

Front Rack Lunges:

You can do step back lunges or alt lunges. Use an abmat if need to.

The goal is to finish in 16 minutes.

Friday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Strict Handstand Push Ups

12 sets x 30% for time.

Metcon

Metcon (No Measure)

“Death Row”

EMOM x 16 minutes

Min1: 20 Cal Row

Min2: 15 Burpees

*Scale Reps as needed to accomplish the work in each minute in 50s or less.

Finisher

Metcon (No Measure)

Beach Ready

3 Sets

10 Pike Ups On Rower

30 Russian Twist

Scale back to a rower tuck up.

CrossFit-Thursday

CrossFit Slake – CrossFit

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Metcon

Metcon (AMRAP – Reps)

TABATA

8 Sets (20s Work/ 10s Rest)

T1: Plate G2O (45/35)|(35/25)

T2: Box Jumps (24/20)

T3: Bottom 2 Bottom Air Squat

T4: Bike

T5: Double KB Front Rack Hold (70/53)|(53/35)

*Rest 1:00 b/t Tabata
Stimulus Goal: We are looking to move with intent on all of the tabata exercises. Your score is lowest round on each tabata.

The bottom 2 bottom air squat is someting new. You will be holding an active position in the bottom of the squat during your 10s rest. If your quads are fatigued, go ahead and rest for the 10s.

On the Double KB Front Rack hold, we are looking to go as heavy as we can which will rely on the weight we can clean into that front rack with the kettlebells…

Finisher

Metcon (No Measure)

RUMP PUMP

2 Sets

10 KB Split Squats (L leg forward)

10 KB Split Squats (R leg forward)

10 KB Romanian DL
Split Squats:

Be sure that on your front leg, your knee is track over the top of the ankle and squeeze your bootay at the top of every rep. If you feel a stretch in the hip flexor of the leg on the box, you should adjust the front leg because that is the side we are focusing on.

Romanian DL:

Start the movement at the top. keeping a straight leg, send your hips back. We are looking to bring the bells to mid shin. Squeeze bootay at the top of the movment.