CrossFit South Rockland

Wednesday, October 25, 2017

Thursday (Volume/ Skill)


KB Warm up #2
Kettlebell complex
(Explain- one or both KBs or H2H techniques)
5 x 3 consecutive reps (hold on KB throughout the complex)
Swing/ Clean/ Clean and press/ Snatch/ Windmill/ TGU + arm bar

Skill
KB complex- Swing/ Clean/ Clean and press/ Snatch/ Windmill

WOD
20 minute AMRAP
KB complex- Swing/ Clean/ Clean and press/ Snatch/ Windmill
(Left & Right hand equals 1 rep)

Complex 2-4-6-8-10-12-14-16…
Row for calories 7-14-21-28-35-42-49-52…


GoFit
KN Warm up #1
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute

Skill
Double KBS/ KB shoulder to OH

WOD
5x
30:30
-Double KBS
-Row for calories
-KB shoulder to OH
-Row for calories



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