Friday, May 13th, 2016

May 13, 2016

CrossFit:

 

Skill/Strength:

Overhead Squat
5-5-5-3-3-3

 

 

 

WOD:

10-8-6-4-2
Hang Power Snatch
Lunge w/ barbell resting on back
Burpee

 

 

Functional Fusion:

 

CARDIO KETTLEBELLS

Complete this program 2 X through for a 44 min. program.

 

STATION A:  Cardio Kettlebell (light weight)

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

:30 2-arm russian swings / :30 rest

:30 R-arm russian swing / :30 rest

:30 L-arm russian swing / :30 rest

:30 KB around the body / :30 rest

 

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

 

STATION B:  Cardio Kettlebell (light weight)

:30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

30 R-arm KB clean & push press / :30 rest

:30 L-arm KB clean & push press / :30 rest

:30 KB Goblet squats / :30 rest

:30 KB half moons / :30 rest

 

+ 90 sec. max effort plank hold

+ 90 sec. rest/rotation

 

 

 

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