Monday 011022
Four rounds for time of:
30 One arm snatch; 15 left, 15 right alternating
25 Sit upsNotes:
1. Use kettlebell if available.
2. Sit ups of your choosing.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 011022
Four rounds for time of:
30 One arm snatch; 15 left, 15 right alternating
25 Sit upsNotes:
1. Use kettlebell if available.
2. Sit ups of your choosing.
For Time
10 Right-Arm Kettlebell Snatches (24/16 kg)
10 Burpees
10 Left-Arm Kettlebell Snatches (24/16 kg)
30 Air Squats
15 Right-Arm Kettlebell Push Jerks (24/16 kg)
15 Burpees
15 Left-Arm Kettlebell Push Jerks (24/16 kg)
45 Air Squats
20 Right-Arm Kettlebell Cleans (24/16 kg)
20 Burpees
20 Left-Arm Kettlebell Cleans (24/16 kg)
60 Air Squats
25 Right-Arm Kettlebell High Pulls (24/16 kg)
25 Burpees
25 Left-Arm Kettlebell High Pulls (24/16 kg)
75 Air Squats
30 Right-Arm Russian Kettlebell Swings (24/16 kg)
30 Burpees
30 Left-Arm Russian Kettlebell Swings (24/16 kg)
90 Air Squats
For Total Reps in 38 minutes
In 6 minutes, perform:
Kettlebell Half UKC* + Halo (12/8 kg)
Rest 2 minutes
2 Rounds of The Pace Maker:
30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
Rest 2 minutes
Then, in 8 minutes, perform:
Max Strength Kettlebell Complexes** (2x16/12 kg)
Rest 4 minutes
Finally, in 10 minutes, 3 attempts for Power of:
Max Double Kettlebell Half Snatches (2x16/12 kg)
*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up
Monday 150921
Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)
Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)
Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)
Wednesday 080806
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups