AMRAP Fitness Strength and Conditioning: Day#2 Week#3 Speed

Tuesday, January 10, 2017

Day#2 Week#3 Speed

KB Complex Warm up

2 minutes jump rope

Kettlebell

(Explain- one or both KBs and H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ TGU

Skill

Power swing

WOD

7 rounds of:

20 KBS w/ 35 m/53

20 wall ball shots

10 burpees to cross bar

*2 minutes rest after each effort

GoFit

Warm up

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

KBS & wall ball shots

WOD

30:30

-KBS

-Burpees

-Wall ball shots

-Battle ropes

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World Class Fitness in 100 words

In the words of Greg Glassman, the founder of CrossFit, this is the definition of elite fitness in less then 100 words.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

Powerful Beyond Measure

"Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented and fabulous?' Actually, who are you not to be? You are a child of God; your playing small doesn't serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God within us. It is not just in some of us, it is in everyone, and as we let our own light shine, we unconsciously give other people premission to do the same. As we are liberated from our own fear, our presence automatically liberates others."

Nelson Mandela

CrossFit South Rockland

Tuesday, January 10, 2017

Day#2 Week#3 Speed

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