Tuesday 03042014

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



A.  EMOM – 10 Mins

2 – 3 x DB Manmakers

B.  Every 2 Minutes for 5 Sets 

3-6 x DB PC + Jerk 

8 x Box Jumps w/Step down 

10 x Push-ups 

Performance – Sport 

A.  EMOM – 10 Mins 

3 x TNG Squat Snatches (Build) 

B.  Every 2 Minutes for 5 Sets 

6 x Hang Power Cleans + Jerks @ 115lb/85lb (Sport at 135lb/95lb) 

8 x Box Jumps 

10 x HR Push-ups 

-Post results under comments  

Previous PostNext Post
9 Responses
  1. Jason

    A. 85lbs
    B. 95lbs

    I didn’t have much rest time between rounds for part B as I’m trying to push the weight a bit in the beginning of the week. Feel good overall.

  2. Cally

    A. 45#s
    B. 55#s
    Great workout, working on building back some capacity after a month of vacation. Suzie is such a great partner! Julie had great tips for my snatch.

  3. Nicole Chovan

    -Light clean and jerks @ 85 and 105.
    -Few sets of 3 TNG clean and jerks @ 85lbs
    -Back squats 3 reps with 3 second pause between each 85-85-105-125-145-145-145
    -Legless rope climb 🙂 fun!

    A. 65-65-75-75-85 (stuck at 85 for the rest of them) Felt heavy and crappy today.
    B. Moved slow. Really focused on good push ups. No worming for me today! 🙂

  4. Staci Vinz

    A. 85-85-90-90-95-95-100-100-195-105
    B. 95# first 3 rounds I finished with 1:12 left on the clock,. Rounds 4-5 push-ups started to get me and took me about 1:00 min to complete the work.
    30 GHD’s/30 weighted GHD’s @ 14# WB

  5. Susan Kian

    A. Hang squat snatch 65 10 min emom

    B. performance wod with step ups and knee push-ups 95lb hang c and j

  6. Jen

    A. EMOM – 10 Mins

    3 x TNG Squat Snatches -45#

    B. Every 2 Minutes for 5 Sets

    6 x Hang Power Cleans + Jerks @ 55lb

    8 x Box Step ups

    10 x Push-ups