Category Archives: Kettlebell

Monday 11-18-13

A. Review Back Squat mechanics, start warm-up at 40% B. Back Squat – 1×6 @ 65%, 1×6 @ 70%, 1×4 @ 75%, 1×4 @ 80% 185-225-245-275 C. 4 Rounds for time of: 10 Power Cleans(115/75) 12 HR Push-ups 15 KB … Continue reading

Posted in Crossfit Pride, KB swing, Power clean, PUSHUPS, SQUAT | Leave a comment

Friday 9-13-13

2RM Hang Snatch – 15 min time limit(from top of knees) 175 PR 2 RM Hang Squat Clean – 15 min time limit(from mid thigh) 245 PR then: 3 Rounds for time of: 50 KB Swings(70/44) 400M Run 15:53 rx

Posted in CLEAN, Crossfit Pride, KB swing, RUN, Snatch | Leave a comment

Saturday

Warm-up – Run 1 mile WORKOUT OF THE DAY: Snatch – 80% – 1 rep x 7 sets 155×5-165×2 Clean & Jerk – 80% – 1 rep x 7 sets 205 Then: In teams of 2 complete the following for … Continue reading

Posted in Clean and jerk, Crossfit Pride, DOUBLE UNDERS, KB swing, PULLUPS, RUN, Snatch, THRUSTER, Toes to bar | Leave a comment

Tuesday 7-30-13

Front Squat (warm up with 40%-50%) 1 X 5 – 60% 1 x 5 – 70% 1 x 5 – 75% 1 x 5 – 80% 170-200-215-230 After each set stretch leg on top of box then, For time: 3 … Continue reading

Posted in Chest to bar pullups, Crossfit Pride, Kettlebell, Lunge, RUN | Leave a comment

Monday 7-29-13

WORKOUT OF THE DAY; Back Squat: (warm-up sets first) 1 x 8 – 65% 1 x 8 – 70% 1 x 6 – 80% 1 x 6 – 85% 185-225-250-265 After the sets, 50 Reverse Hypers, 50 GHD Sit-ups with … Continue reading

Posted in Burpees, Crossfit Pride, KB snatch, RUN, Situps, SQUAT | Leave a comment

Tuesday 6-25-13

Warm-up: Stretch, Row 250M, 10 HR Push-ups, 10 Shoulder Press with bar X 2 WORKOUT OF THE DAY: OTM X 10: 3 Push Press(135/95), Mtn Climbers until 40 sec. mark, rest 15 secs. Rest 3 minutes, then: For time 1 … Continue reading

Posted in Box jumps, Clean and jerk, Crossfit Pride, DOUBLE UNDERS, KB swing, PULLUPS, Push press, RUN, Situps, Snatch, Wall Balls | Leave a comment

Saturday 6-22-13

70 lb KB rest 2 minutes between tabatas: Tabata KB swings 10 Tabata KB snatch 7 Tabata KB goblet squat 5

Posted in Crossfit, KB snatch, KB swing, SQUAT, Tabata | Leave a comment