CROSSFIT
BEGINNER STRENGTH 1.3
1a) Deadlift 3 x 3
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate
INTERMEDIATE STRENGTH 1.3
1a) Deadlift 3 x 3 x 85%
Rest 1 min
1b) Strict Pull Ups 3 x M/E
Add weight where appropriate
WOD
For time:
42.5kg (30kg) Overhead Squat, 30 reps
24″ Box Jump, 30 reps
10kg (7kg) Wall Ball, 30 reps
24kg (16kg) American Swing, 30 reps
Post time to comments
KETTLEBELL CROSSFIT
STRENGTH 1.3
1a) Double Row 3 x 5
Rest 1 min
1b) Double Rack Lunge 3 x 4/4
WOD
As many rounds as possible in 12 mins of:
24″” Box Jump, 15 reps
20kg Double Kettlebell Push Press, 15 reps
Pull Up, 15 reps
Post rounds to comments
KETTLEBELL CROSSFIT
STRENGTH 1.3
1a) Double Row 3 x 5 @ 16kg
Rest 1 min
1b) Double Rack Lunge 3 x 4/4 @ 16kg
WOD
As many rounds as possible in 12 mins of:
24″” Box Step Up, 15 reps
8kg Double Kettlebell Push Press, 15 reps
Pull Up (red band), 15 reps
4 rounds + 15 + 15 + 10
STRENGTH 1.3
1a) Double Row 3 x 5 @ 28kg
Rest 1 min
1b) Double Rack Lunge 3 x 4/4 @ 20kg
WOD
As many rounds as possible in 12 mins of:
24″” Box Jump, 15 reps
20kg Double Kettlebell Push Press, 15 reps @ 16kg
Pull Up, 15 reps w/ blue band
6 rds 15 box jumps, 15 push press and 11 pull ups – so close
all to the sound of the squealingest girl I have ever trained with Karsha (dont parents call their kids Susan or Fiona or Linda these days?)
5 rds it was – lets not get ahead of myself
I’ll bring my ear plugs for you next time mate!
Luv ya Karsha
Jase
didnt put me off – quite the opposite …just a little strange thats all but in a good strange way not a bad strange way