WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
BEGINNER STRENGTH 5.1
1a) Back Squat 3 x 5
1b) Strict Pull Ups/Ring Rows 3 x Max
Rest 1 min between efforts
INTERMEDIATE STRENGTH 5.1
1a) Press 3 x 5 x 70% 1RM
1b) Strict Pull Ups 3 x M/E
WOD
3 rounds for time of:
60kg Snatch Balance, 5 reps
10kg Wall Ball, 20 reps
Double-Under, 30 reps
Toes to Bar, 20 reps
Double Under, 30 reps
Post rounds to comments
KETTLEBELL CROSSFIT WOD
STRENGTH
Double Kettlebell Clean + Front Squat
3 x 5
WOD
As many rounds as possible in 10 mins of:
24kg Figure-8-to-Hold, 10 reps
Air Squat, 15 reps
24kg Kettlebell Snatch, 20 reps
Post rounds to comments
Drunk again Raj!
Not really. I think you all know the reason why i was told to train outside the box !!! This is getting too much.
Your good looks?
nice socks, now give them back bro!
Ha! You just don’t like playing with the other kids
Strength: Press
35/5, 35/5, 35/5
Strict Pull ups (BB) to ME
11/11/7
WOD:
3RFT of
15kg, Snatch Balance
6kg Ball Slams to 12″box, 20 reps
Double Unders, 30 reps
Strict Pull ups, (BB) 20 reps
Double Unders, 30 reps
Time = 15:19min
1st time double undering post injury. Man, it felt good! Fun times with the 6:30am crew
