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kettlebell swings

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 Cros
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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 r
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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
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11.19.13

Warm-up 1) 1K jog  2) Mobility for Snatch and OHS 3) 15×3 Barbell technique for snatch and 15×3 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 swi
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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)
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10.08.13

Warm-up 1) 500 row, rest till 3 minutes, 500 row 2) NFT(Partition reps anyway or try out max sets on any or all movements)- 15 Bar muscle up/ 45 C2B/ 45 Ring dip(use strict and kip) 3) DB snatch to heavy single, perform 3 singles at that weight. Barbell 4) Hang power snatch (Below kne
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08.30.13

Warm-up 1) 3 Skin the cat + 3 Hip to ring swings x 3 2) Turkish get-up to max(5-7 minutes) 3) 21 KBS(53/35)/ 21 T2B, rest till 3 minutes, 15/15, rest till 5 minutes, 9/9  Use judgement in order to pick percentages for each set. Example- 75%, 75%, 80%, 80%. Use technique and speed of l
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08.21.13

Warm-up 1) 3 rds 25 sec Ring support hold with turn out/ 25 second 90degree elbow false grip ring hang. 2) 1 round on 5 minute clock x 3rds total 250 row/ 21 Push-ups/ 15 Kipping pull-ups/ 9 HSPU  3) DE Push Press 55%(of push press max)x3EMOMx7sets 4) Power clean and jerk 8x2reps (rep
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Friday the 29th of March, 2013

    6 Rounds For Reps: 1 Minute Double Unders 1 Minute Kettle-bell Swings  Rest 10 Minutes 3 Minute AMRAP of each of the following: Pistols Bar Muscle Ups Burpees SCORES SOW: Toes to bar COW: 2 minute AMRAP T2B. Compete to the death! Triangle of Destruction 2 Has CrossFit changed
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Wednesday the 6th of March, 2013

Push press 5-5-5-5-5+ (45-55-65-75-85%) Wall walk 3-3-3-3-3 With a focus on quality walk hands until ribcage is in contact with wall. Hold for 3 seconds and walk out before repeating. Rest as needed between sets. “Interval Helen” Perform 1 round, rest till 5 minute mark. R
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