Squat Snatch
– 5 x 3 Reps
AMRAP – 12 Minutes
– 6 Pullup
– 9 Mountain Climbers
– 12 KB Swings
Tag: KB Swing
Categories
2010-12-13 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Categories
2010-12-06 UGS
Five Rounds
1a. 5 Sandbag Clean & Press
1b. Submax Pullups
Three Rounds
2a. 6/6 KB Bulgarian Split Squat
2b. 100′ Med Ball Hand Walk
Two Rounds
3a. 5/5 KB Snatch
3b. 5/5 KB Press
3c. 10 Goblet Squat
3d. 10 Goblet Lunges
3e. 10 1 Arm Rows
3f. 20 KB Swings
100 Sledge Strikes
Categories
2010-12-03 CrossFit
Three Rounds For Time:
– 400m Run
– 21 KB Swings
– 15 Pullups
– 9 Box Jumps
For time:
– 10 Box Jumps
– 30 Pullups
– 10 Box Jumps
– 30 Wall Balls
– 10 Box Jumps
– 30 KB Swings
– 10 Box Jumps
– 30 Double Unders
– 10 Box Jumps
Twelve 1-Minute Rounds:
– x KB Swings
– x Air Squats
x = number of swings in 20 seconds
For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)
KB Swing/Burpee Ladder
– 10 KB Swings
– 1 to 10 Burpees
Five Rounds, 1 Minute Each Station:
– KB Swing
– Mountain Climber
– Jumping Squat
– Rest
“Helen”
Three Rounds for Time:
– 400m Run
– 21 KB Swings
– 12 Pullups