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08/18/2015

17
Aug

08/18/2015

Clinton Hill – CROSSFIT

QOD

What is something you have that is of sentimental value?

Video Link / Article

http://www.tabatatimes.com/improving-your-kettlebell-swing/

Strength / Skill

Shoulder Press (70% x 3, 80% x 3, 90% x 3+)

**You Must get More than 3 reps on your final set.

DOWNLOAD BIG LIFTS 2

Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!

*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.

WOD

Metcon (AMRAP – Reps)

In front of a 12 minute clock perform:

1 minute of rowing (cals)

1 minute of KBS (24/16kg)

2 minutes of rowing (cals)

2 minutes of KBS

3 minutes of rowing (cals)

3 minutes of KBS
Score: total KBS reps and total calories

Bonus

Metcon (No Measure)

3 x 1min Plank Hold

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