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July 8, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder: Today we have weightlifting at 5:30PM. Regular CrossFit Classes are at 4:45pm and 6:30PM[/creativ_alertbox]

Strength

8×3 Weighted Ring Dips

Perform 8 sets of 3 Dips with increasing weight on each set.  The parallel bars are an option if you are not comfortable yet on the rings. If you are using a band perform 8 sets at max effort!

WOD

AMRAP in 12 Minutes

6 One Arm Russian Kettlebell Swings Left 24/16kg
6 One Arm Russian Kettlebell Swings Right 24/16kg
12 Weighted Step Ups 24/20″ 24/16kg
24 Situps

Workout notes: For this workout we’re performing “One Arm” kettlebell swings to eye level, or “Russian” style.  Try to use the same kettlebell you normally use but finish the swing at eye level while you are standing upright. With one arm swings you’ll want to grab the kettlebell on the inside corner and rotate slightly in when the kettlebell is below the hips and rotate out slightly when you bring it to eye level.  Don’t worry about keeping a straight elbow at the top of the swing. Just let it float to eye level and rotate out. Hold the kettlebell anyway that you like for the step ups and split them up however you want but distribute them equally on both legs.

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