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Home CrossFit

WOD: Saturday 240921

September 21, 2024
in CrossFit
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WOD: Saturday 240921


Have a terrific weekend!

• Teaching Notes

Now we have a companion Hero WOD in the present day with the give attention to shifting collectively on the runs earlier than tackling the center 28s as alternating units till every companion has hit their 28 reps of every motion. Lets lean into the educating part right here on the Twin KB Clear and Jerk as this would be the most difficult motion each from a power standpoint and a method standpoint. General this exercise ought to be within the vary of 18-25 minutes, so we could have time to prep and prime actions, go over progressions and create good scaling modifications for all athletes.

metcon: “Jag 28”

For time:

Run 800 meters

28 American Kettlebell Swings

28 Strict Pull-ups

28 Kettlebell Clear and Jerks

28 Strict Pull-ups

Run 800 meters

Kettlebells: 2x 70/53lb, 32/24kg

*Companion Run collectively, then they every do 28 reps of every motion, however as one

companion working and one companion resting in the course of the exercise.

equipment:

4 Units, For High quality

10/10 Single Arm Dumbbell Rows

10/10 Single Arm GHD Preacher Curls

15 Banded Face Pulls



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