The StrongFirst Kettlebell Course is coming to CrossFit Progression April 6th from 9:45am – 5:45pm for a 1 day seminar. No previous Kettlebell training required, this is a great opportunity to learn the fundamentals of strength training through Kettlebells!
Sign up here to register
All Levels
A. Back Squats – 5 x 1 w/3 Min Rest
Note: Loading should be heavy but not beyond 85% of 1RM.
B. Option 1
At Recovery Pace
15 Min AMRAP
250M Row
20 x OH Lunges @ 25lb/15lb Plate
20 x Russian Swings
3 x Wall Walks
B. Option 2
At Recovery Pace
15 Min AMRAP
5 x PC
5 x PP
5 x HSC
5 x PJ
@ 65lb/45lb
400M EZ Row
-Post results under comments
A. 130# 5×1
B. 45# 3+ 6
Really tough WOD. I can tell I am very farigued, and not properly hydrating. Good programming.
A: 185# 5X1
B: option #1, 3+ 278
A. 85-90-95-95-100* (*most I’ve done since we moved to new building! Not a PR, but form was better 🙂
I really like doing the 1 lift per rep where you can slowly increase.
B. 3 rounds + rowing 190 m. 15#plate for lunges, blue bell
I liked the WOD! Well, all except the wall walks
A. 1×155 and 4×185
B. Option 1 scaled with 10xgoblin scouts instead of 20xoh lunges, yellow kettle. 4 + 250m + 10 + 6
The wall walks were getting harder fast than everything else.