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10
Feb

MONDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Weightlifting

Front Squat (Build to a Heavy Single)

15 Minutes to build to a heavy single.

Looking for athletes to go heavy here but NOT looking for a 1RM. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well.

Metcon

Metcon (Time)

Funny Bone:

21-15-9:

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)
Should be able to complete 21+ reps unbroken when fresh on both The Front Squat and Kettlebell Swings. Within the workout, looking for these to be completed in 1-2 sets.

Set of 21: 12-9 or 7-7-7

Set of 15: 8-7 or 5-5-5

Set of 9: aim for unbroken or 5-4

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