WEDNESDAY 12/12
BASICS
Movement of the day:
Kettlebell skills: Russian swing and American Swing
WOD
12 minute AMRAP
10 push ups
15 Kettlebell swings
200 meter sprint
CROSSFIT
STRENGTH
Squat Snatch: 2-2-2-2-2
– If you cannot squat snatch or are not confident with squat snatching, then you will do a power snatch and overhead squat for each squat snatch.
Hang Power Clean: 3-3-3
WOD
“GWEN”
15-12-9
Clean and Jerk
– Touch and go from the ground only
– A re-grip from the ground is a foul i.e not allowed
– No dumping the weight from overhead or anywhere
– You cannot let go of the bar
– Use the same weight for each set
– Rest as much between each set as needed
– I would rather you push yourself and go heavy and fail at the last few reps, than go light and think later “man i should have gone heavier”