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Strict JT

September 14, 2020 | No Comments

MarDock Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds for quality

30 second Row

20 second Handstand Hold

5 Push-up to Down Dog – Vide

WOD

Metcon (Time)

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

Body Armor

3 Rounds:

7 Uneven Tempo Kettlebell Deadlifts

50 Meter Uneven Kettlebell Farmers Carry

7 Uneven Tempo Kettlebell Deadlifts

50 Meter Uneven Kettlebell Farmers Carry

“Uneven” means we’ll hold a different weight in each hand – forcing us to stabilize even more

This piece is not for time, rather for quality

After completing the first set of 7 Reps + 50 Meters, switch the weights to the other hands for the last set

You can increase loading over the 3 rounds, but each movement should ideally remain unbroken

TEMPO KETTLEBELL DEADLIFTS

The tempo is 3 seconds down + regular speed up





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