Strength/Skill
1a) KB Rows - 5 sets of 8 reps (per side), heavier than last week. Rest 60 seconds.
1b) Kettlebell Swings – 5 sets of 12, heaviest possible with perfect form. Rest 60 seconds.
Conditioning
21-15-9 reps each of:
Goblet Squats (heavier than earlier this week)
Burpees
Rows - http://www.youtube.com/watch?v=ej9XLPN3mPo
Goblet Squats - http://www.youtube.com/watch?v=QrVgpDOLlgM&feature=related
Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.mov
1a) KB Rows - 5 sets of 8 reps (per side), heavier than last week. Rest 60 seconds.
1b) Kettlebell Swings – 5 sets of 12, heaviest possible with perfect form. Rest 60 seconds.
Conditioning
21-15-9 reps each of:
Goblet Squats (heavier than earlier this week)
Burpees
Rows - http://www.youtube.com/watch?v=ej9XLPN3mPo
Goblet Squats - http://www.youtube.com/watch?v=QrVgpDOLlgM&feature=related
Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.mov
No comments:
Post a Comment