October 19, 2010

KBs/DUs/Sprints

Warm Up

3 Rounds NFT (not for time)

10 Walking Lunge Steps

10 Push Ups

10 Pull Ups

100 Meter Run

Strength Work

100 Russian Kettlebell Swings for time  72M/53W
OR
100 Kettlebell Snatch 53/35 (goal under 5 min)

Conditioning Work
AMRAP in 20 Mins
30 Double Unders
100 Meter Sprint

Warm Down

Stretching / Mobility (5 minutes)

 

You can go to Mobility WOD with Kelly who is coming out to CrossFit Affliction on Jan 8, 2010 and CrossFit Ft Lauderdale Jan 9, 2010 for a Mobility Cert.

    Filed under: Main

    5 Responses to “KBs/DUs/Sprints”

    1. Brian B, on October 19th, 2010 at 1:52 pm :

      4:30 Snatch test Rx

      10 Rds + 10 D.U.

    2. Jorge, on October 19th, 2010 at 5:19 pm :

      This workout seems quite familiar… Hahaha…

    3. Charles S., on October 20th, 2010 at 12:17 am :

      SWOD: 100 Russian KB swings (96lb) = 4:16
      CWOD: Rx 13 rounds + 19 DU

    4. Brian B, on October 20th, 2010 at 2:07 am :

      @ Charles… That’s a heavy f’ing swing!

    5. Ben S., on October 20th, 2010 at 5:26 am :

      50 70lb swings
      25 Right handed snatches 53lb
      25 Left handed snatches 35lb

      10 rounds

    Leave a Reply

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