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December 20, 2017

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort double in the front squat.  Start light and increase the weight for each set. You don’t necessarily need to max out but work up to heavy weight without breaking form.  The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up throughout your full range of motion.

WOD

For time

21-18-15-12-9-6-3
Kettlebell Swing 32/24kg
Box Jump 24/20″

Workout notes:  Today’s workout is a CFD classic the we have tested a few times in the past.  If you have been stepping up your kettlebell game try swinging a heavier weight for this workout.  First scale by swinging them “russian” style to eye level and increase the height you are swinging as you get comfortable.  Box jumps can be scaled to step ups if need but to keep the original stimulus try just adding some rest between reps and keep your jumps explosive.

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