Friday 2.21.14

Strength: Floor Press 5-5-5-5

WOD: On the minute for 10:00:
- 3 Kettlebell Swing - Rt
- 3 Kettlebell Press - Rt
- 3 Pressing Snatch Balance - Rt
- 3 Kettlebell Swing - Lt
- 3 Kettlebell Press - Lt
- 3 Pressing Snatch Balance - Lt

* Rx'd is 53/ 35#

Post weights and reps to comments

______________________________________________________________________

An old Robb Wolf article I always enjoyed.  What shade are you?

Article: Seven Shades Of Paleo

Wednesday 1.02.13

JJ from Diablo CrossFit messing around with other things to swing.  This guy is a good CrossFit coach, who also was mine and Brad's Shootfighting instructor way back when.  

Strength: Front Squat 5-5-5-3-3-3

Conditioning: Every minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left

Use a KB equaling 15-20% of bodyweight.  You need to move fast to get through all the reps within the minute.

Post weights to comments.