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
Please like CFP’s FIT page. More info coming soon!
Fitness
A. EMOM – 10 Mins
5 x DB Squat Cleans
B. 2 Min AMRAP
10 x WB
6 x Alternating DB Snatches
Rest 2 Mins repeat for 3 total cycles
Performance – Sport
A. EMOM – 10 Mins
3 x TNG Squat Cleans (Building)
B. 2 Min AMRAP
10 x WB @ 20lb/14lb
5 x PS @ 75lb/55lb
Rest 2 Mins repeat for 3 total cycles
-Post results under comments
Performance:
A. —>175
B. 2+11 / 2+12 / 2
Limiting my squating secondary to a bum knee. Thanks for the adaptations michael!!
A. Hang power cleans. 85×3 95×2 105 x3 115×2
B. 40 singles then 5 power snatches. 3+1, 3+5, 3+40. Felt great. Love the workouts with a breather in between!!
Performance
A) @95 lbs, I stayed at 95 for the entire 10 sets, Working on stance, and Shawn pointed out that I’m releasing my breath as I go down into my squat causing me to come forward. Changing up my breathing is going to take a bit of work, but will be the best move for me.
B) 2+2, 2+1, 2+1
A. 65, 75, 75, 85, 85, 90, 90, 95, 95, 100
Extra 4 sets of 1 rep, 105, 110, 110, 115 (failed PR)
B. 1+14, 1+13, 1+13. Snatches are a never ending struggle for me….
Rough day, I had a bad attitude coming in and just feel worn down.
A. 105-105-105-then the rest of the sets at 115. Matt decided to do an additional 4 minutes of 1 Squat clean. 120-125-130-135. Not feeling too hot today.
B. used 16 lb wall ball, moved slow. 2+1, 2+2, 2+3
Had Jenn smash my quads to try and loosen them up a bit. Helped a ton! Thanks girl! I owe ya!
First travel WOD while in Florida:
10 Rounds for time of 10 Burpees + 10 situps in 17:40
A. Up to 85 and then back down a little.
B. Wallballs @14, snatches @55
1+13, 1+10, 1 I cannot breathe during wall balls!
Performance
Liked the warmup with Heather!!
.
A. 85-90-95-100-105-105-110-115-120-120…then 4 rounds singles 130-130-135-135… Need to make contact with the hips.. Gonna have to practice that with lower weights.
B. 2+ 12 (accidentally did more wall balls instead of moving to snatch); 2; 2+11
Kiddos did CFkids.. I smashed Nicole and then did 20 GHDs and max DUs during EMOM (FIT timeclock) x3 rounds. I think I got 10 dubs with stutter singles in between.
having elbow issues so decided to do a KB WOD at home
5 sets. ….. 2 rounds/set
10 Dbl KB thrusters @ 25lbs
5 R/L snatches @ 35lbs
1 minute rest between sets
Gassed! !!!!!!!!! was planning on doing a little extra but this was harder than I thought. … I miss KBs and would love to see some in an Open WOD….
A. 2@115, 2@135, 2@155, 2@175, 2@185, 4@205
B. 3, 3, 2+13
Today was rough and I have no idea why. Felt good coming in, well-rested, but everything was hard and I felt super uncoordinated and out of it.
A. 55 for 2 sets, then up to 60 and stayed there. Worked on accurately going through the motions.
B. 14# WB (a first since last year’s open. So much harder), 35# snatches, 2 rounds each.
hang squat cleans all at 85.
wod:
12 lb wb
hang snatches at 55
3- 2+12 -2+something?
nice workout. Allergies suck already. Feeling crappy.
Performance
A.65-65-70-70-75-75-75-80-85-85
then 4 rounds singles 105-F(115)-115-F(120)
115 is a 5 pound PR for me 🙂
B. 2 / 1+10 / 1+11 (did this workout Rx…probably should’ve scaled the power snatches as they looked nothing like power snatches by the time I got done with them.)