kettlebell swings's tag archives

Sunday the 9th of November, 2014

9:30 am Yoga with Amber Owen 10:30 am Olympic lifting with #coachPANOS Power clean + Squat clean (2+1)x5 Work up to heavy weight across 5 sets or add 10lbs from last week. Power jerk + Split jerk  (1+1)x5 Work up to heavy weight across 5 sets or add 10lbs from last week. 11:30 am Crossfit WOD with #coachPANOS "Analise" 6 rounds for time: 200 meter run 20 Kettle bell swings 20 Burpees In honor of our friends daughter Analise Dlugasch. Our prayers go out to you for a speedy r...

06.02.14

Warm-up 1) 500 run, 100 double-unders 2) Mobility as needed Gymnastics  3) Pull A Barbell 4) Squat 1 x 5 @ 80% (1 set, its not a typo) 5) 1 Low hang clean + 1 Split Jerk + 1 CNJ,  5 efforts to find heaviest complex Conditioning 6) 4 rounds for time:  200 meter run  50 dubs 200 meter run 15 KBS(70/53)

Thursday the 2nd of January, 2014

  "Whitten" Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 400 meters 22 Burpees 22 Wall ball shots, 20 pound ball SCORES

11.19.13

Warm-up 1) 1K jog  2) Mobility for Snatch and OHS 3) 15x3 Barbell technique for snatch and 15x3 technique for Split jerk.  Barbell 4) Bodyweight OHS x 15 reps( Scale load as needed to get 15 reps) 5) Back Squat 75%x5x3sets WOD 6) 6 Minute AMRAP 1000 meter row Kettle-bell swings with balance of time (53/35) Rest 2 minutes 2 Minute AMRAP Dumbbell thrusters (50/35) 7) Hollow body hold- accumulate 240 seconds.

11.09.13

Warm-up Mobility for Snatch Barbell 1) 1 Power snatch + 1 Squat snatch + 1 OHS every 90 seconds x 7 at 70% of snatch 2) Snatch Push press 5-5-3-3-1-1 3) Hatch squat (week 11/ day 2) 4) Skill work-Rope climb technique/ Muscle-ups 5) WOD 10 Kettlebell swings EMOM x 10 (70/53)