WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
BEGINNER STRENGTH 5.2
1) Back Squat 3 x 5
2) Deadlift 3 x 3
Rest 2 mins between sets
INTERMEDIATE STRENGTH 5.2
Back Squat 5 x 5 x 75% 1RM
WOD
For Time:
50kg Push Jerk 15 reps
25 Burpees
50kg Push Jerk 12 reps
25 Burpees
50kg Push Jerk 9 reps
25 Burpees
50kg Push Jerk 6 reps
25 Burpees
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KETTLEBELL CROSSFIT WOD
STRENGTH
Double Kettlebell Clean 3 x 5
WOD
3 rounds for time of:
24kg Kettlebell Swing, 30 reps
Burpee, 30 reps
Sit Up, 30 reps
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This WOD looks awesome! I could actually manage this WOD as Rx’d and would love it! Alas, I set today aside for rest and it’s taking all my willpower not to book in for this WOD. Coaches, don’t let me talk you into booking me in…the temptation is so there