CrossFit South Rockland

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
5x
30:30
-KBS
-Burpees
-Wall ball shots

-Battle ropes 



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