10/10
Banded Kettlebell Swing
10-10-10-10-10-10-10-10-10-10
Then:
Helen
3 rounds for time of:
Run 400 m
21 Kettlebell Swings 24/16kg
12 Pull-ups
Buyout
Planks against maximum band tension
3 x 1 minute
4209 Merriam Drive Overland Park, KS 66203 View Map
Banded Kettlebell Swing
10-10-10-10-10-10-10-10-10-10
Then:
Helen
3 rounds for time of:
Run 400 m
21 Kettlebell Swings 24/16kg
12 Pull-ups
Buyout
Planks against maximum band tension
3 x 1 minute
Push Jerk 8×2 at 70% 1RM Then: Bear Complex 7-7-7-7-7 Use the heaviest weight you can for each set. Rest as needed between sets. Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds : Power Clean Front Squat Push Press…
Squat Snatch : 1 Rep Max
Every Minute on the Minute for 20 Minutes
On Even Minutes perform 10 Deadlifts, 225/185 lbs
On Odd Minutes perform 10 Burpee (double push-up)s
Buyout
3×20 Hollow Body Rocks
Front Squat 10×2 at 70% 1RM
Band Deadlift 6×1 at 50% 1RM
Rest 30 secs between sets.
Then:
3 rounds for time of:
50 Double Unders
20 Banded Kettlebell Swings, 32/24 kg
20 Dimmel Deadlifts, 185/135 lbs
For time: 200 Double Unders — then — Snatch, 5000 lbs Clean & Jerk, 10000 lbs — then — 200 Double Unders Work in teams of 4 with equal amount of men and women. Only one person lifts at a time alternating male and female members. Team must finish all double unders before proceeding to…
Bench Press (close grip) : 1 Rep Max
Bench Press (close grip) 10-10-10
Then:
For time:
100 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
Run 400 m
Buyout
RKC Planks
3 x 1 minute holds
Thanks Jessica for another great recipe. Only 11 grams of carbs for the whole dish. Remember the Paleo Performance Challenge meets Saturday October 12 at 1:30. We will be presenting new material about proper use of the right carbs for CrossFit performance. All past participants are welcome to ask questions and share experiences. You can…
Javorek bar complex #1
3 sets
5 rounds for time of:
200 m Run
10 Burpees
10 Push-ups
10 Mountain Climbers
10 Sit-up (standard)s
10 Air Squats
Buyout
Thumb Down Rear Delt Flys – 3×20 per side
Extra Credit
200m tire drag
Deficit Deadlift : 1 Rep Max
Sumo Deadlift 8-8-8
Then:
Complete as many rounds as possible in 10 mins of:
5 Snatch Grip Deadlifts, 185/135 lbs
3 Muscle-ups
5 Box Jumps, 24 in
Buyout
200 band leg curls
Every Minute on the Minute for 10 Minutes of: 2 reps Split Snatch at 70% 1RM Every Minute on the Minute for 10 Minutes of: 2 reps Power Jerk at 70% 1RM Then: Complete as many rounds as possible in 15 mins of: 20 Double Unders 10 Thrusters, 65/45 lbs 10 Burpees Buyout L seats…