24/07/2018

Strength/ Skill

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Superset:

a) Front Squat @ 80-85% 1RM

3-3-3-3-3

b) KB Deadlift Swing

20-20-20-20-20

*All sets of front Squat same across at 80-85% 1RM. Go heavy on the KB swings

Superset means do 1 set of front Squat then 1 set of KB Deadlift Swing. Alternate through with rest as needed

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CrossFit BURN- The Kettlebell

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4 Rounds

20 Plank KB Drag

20 Single Alt Leg Glute Bridge w/ KB Pull Over

20 Kettlebell Swing

400 m Kettlebell Run

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