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Tuesday, July 17, 2018

2018 July 16
by bk




Back Squat, 5-3-2-1-1-1-1 reps
-work up to a heavy single (find a 1-rep max)
-add more singles if needed
-practice “bailing out”

then….

“Kettlebell Gauntlet”
….aka…. “Dancing With The Kettlebell”

(at 0:00)…AMRAP in 3 minutes:
5 Russian kettlebell swings (53lb/35lb)
5 kettlebell swings (53lb/35lb)
5 goblet squats (53lb/35lb)

(at 3:00)…rest 1:30, then….

(at 4:30)…AMRAP in 4 minutes:
7 kettlebell swings (53lb/35lb)
7 goblet squats (53lb/35lb)
7 Russian kettlebell swings (53lb/35lb)

(at 8:30)…rest 2 minutes, then….

(at 10:30)…AMRAP in 5 minutes:
9 goblet squats (53lb/35lb)
9 Russian kettlebell swings (53lb/35lb)
9 kettlebell swings (53lb/35lb)

at (15:30)…The End

Post loads and rounds/reps for each AMRAP to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    July 17, 2018

    BS 1RM: 310# PR!

    WOD:

    Rd1: 5+7 Rx
    Rd2: 4+11 Rx
    Rd3: 4+2 Rx

  2. Luciana permalink
    July 17, 2018

    BS: #145
    WOD: 4+3, 3, 3 all @ #30KB

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