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Nate

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Workout

CrossFit - Tue, Oct 24

Nate (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

To learn more about Nate click here

- RX -
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

- INTERMEDIATE -
AMRAP 20:
2 low ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)

- BEGINNER -
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
- Rest 4:00
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)

General Warm-up (No Measure)

1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk

1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk

1 set:
:20 kip swings
:20 KB swings
1 wall walk

Stretching (No Measure)

Accumulate:
1:00 banded shoulder stretch/arm

- AT-HOME - (AMRAP - Rounds and Reps)

AMRAP 20:
1 wall walk
4 handstand push-ups
4 left-arm DB hang snatches
4 right-arm DB hang snatches
- Use one DB.

Whiteboard:

Tuesday, October 24, 2023

Male Clients

Nigel
Jacobi

CrossFit: 4:00 PM

11 + 1

Female Clients

Archana
Khambal

CrossFit: 5:15 PM

16 + 2

Low ring transitions, hand elevated push-ups, 22lb kb swings

Aurélie
Kilsdonk

CrossFit: 6:30 PM

16 + 2

Int

Rianna
Laboucane

CrossFit: 8:30 AM

15 + 7

Low ring transitions, box pike push-ups, 35lb kb swings

Jordin
Pettifer

CrossFit: 4:00 PM

14 + 12

Ring transitions, push-ups from 24” box, 4 rounds 26# kb and the ...

Dani
Schau

CrossFit: 5:15 PM

14 + 3

2 low ring transitions 2 hand stand push ups (some rounds got 3-4...

Cynthia
Hamilton

CrossFit: 5:15 PM

13 + 2

Low ring transitions, handstand push-ups, 35# kb

Teresa
Adams

CrossFit: 12:00 PM

10 + 5

6 months post op knee surgery.

Jessica
Horn

CrossFit: 5:15 PM

9 + 2

Jumping RMU, HSPU w/abmat, 44lbs