Clean Pull-1 rep Clean (power or squat)-2 reps Jerk (Push or Split)-1 rep
Build up from around 75% of your max! You do NOT need to hang onto the bar throughout the duration of the complex. Just make sure if you drop the bar in between that you immediately set back up for the next rep. Try to BEAT what you did last week!
Wallball-80 reps KB Swing-80 reps Lateral Burpee Over KB-40 reps
Goal: Sub 11, CAP at 15 minutes
Tip: We are looking for large sets with minimal breaks on the wallballs and kettlebell swings. Don't stop moving on the burpees!!
Purpose: The KB Swing is a fantastic tool for developing powerful hip extension. As CrossFit founder Greg Glassman explains in the article entitled ''Foundations'':
''Second, we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core.''
Purple Rx+: 20#/10-14#/9', 70#/53# KB Blue Rx: 20#/10-14#/9, 53#/35# KB Orange Rx2: 14#/10-10#/9, 35#/26# KB Yellow Rx3: 10#/8'-6#/8', 26#/20#, sub regular burpees White MODWOD: Sub Pushball or Air Squat to Box, Russian KB Swing, Burpee to box