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Frequency Fitness

Tuesday 12/3

Frequency Fitness Mount Pleasant – CROSSFIT WORKOUT OF THE DAY

A. Strength
4 Rounds for Quality
8 Single Leg DB Romanian DL Each Leg
5 Box Jumps Increasing Height
5 Rotational Medball Throws Each Side w/ Partner

  • 12 Min Clock

B. Stations
5 Sets of 1 Min On, :30 Rotate
1. Power Snatch
2.Row Cals

  • Score Total Reps + Cals

F: Hang Power Snatch
P: 115/75
S: 155/105

Frequency Fitness Mount Pleasant – METCON WORKOUT OF THE DAY

“Live Forever”
30 Minute EMOM:

  • 18 Diamond Push-ups
  • 18 Kettlebell Swings
  • 18 Surrender Squats
  • 18 Double-unders / Single-unders + Low Plank Hold until :45
  • 18 Double KB Suitcase Deadlifts
  • Rest

*Choose a weight/progression you can maintain the reps within a :50s time frame

Finisher
50 DB Arnold Presses

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