02/05/2019

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (6*4 @ 75%)

2111 tempo

hold perfect tempo

Metcon (No Measure)

4*:30-:45 sec box shoulder taps

https://youtu.be/2_s4vIT-3D8

Clean Ladder #1 AKA The Kavorca (AMRAP – Reps)

13 min amrap

21 reps @ 135/95

18 reps @155/105

15 resp @ 185/120

12 reps @ 205/135

9 reps @ 225/155

6 reps @ 255/180

max reps @ 275/195

Clean Ladder #1 AKA The Kavorca (AMRAP – Reps)

13 min amrap

21 reps @ 135/95

18 reps @155/105

15 resp @ 185/120

12 reps @ 205/135

9 reps @ 225/155

6 reps @ 255/180

max reps @ 275/195


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