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”