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Saturday 081520

CrossFit

[WARM UP]
:30 Downward Dog to Push-Up
:30 1-Arm DB Bent Over Rows /SIDE

200m Run

:30 Inchworm to Push-Up
:30 1-Arm DB Deadlifts /SIDE

200m Run

:30 1-Arm DB Strict Presses /SIDE
:30 Hollow Hold
:30 Superman Hold

[PRACTICE]
1 Round:
200m Run
6 Chest to Bar Pull-Ups
6 Alternating DB Power Snatches

Metcon (Time)

"Space Needle"

600m Run
30 Chest to Bar Pull-Ups
600m Run
50 Alternating DB Power Snatches
600m Run
30 Chest to Bar Pull-Ups
600m Run

[SCALING]

RUN: Reduce distances, Jog in home for 2:30, Row 750m, Bike 1,500m.

PULL-UPS: Reduce the reps, Regular Pull-Ups, 20 Strict Pull-Ups, 30 Renegade Rows, 30 1-Arm DB Bent Over Rows (/SIDE), 50 Double DB Bent Over Rows.

SNATCHES: Double or 1-Arm DB Clean and Jerks, Slam Balls, Kettlebell Swings.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, August 15, 2020

Male Clients

Amir
Evan

OUTDOOR (9:00 AM)

21:00

50 lb db

Female Clients

Emily
McCarthy🏃🏻‍♀️

OUTDOOR (9:00 AM)

22:42

35#

Victoria
Inzerillo

ZOOM ONLINE (9:00 AM)

18:05

Renegade rows Alt snatches 20# db