Category Archives: KB swing

Monday 11-18-13

Posted on November 19, 2013 by murray_sd

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

Posted on September 13, 2013 by murray_sd

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

Posted on September 7, 2013 by murray_sd

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 6-25-13

Posted on June 25, 2013 by murray_sd

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

Posted on June 22, 2013 by murray_sd

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

Friday 6-21-13

Posted on June 21, 2013 by murray_sd

A. Skill: Review Front Squat B. Front Squat – 3 @ 80%, 3 @ 85%, 3 @ 90% x max reps(based on 90% of your 1 rep max) 215-225-235 x 6 **After each set 20 Back Extensions or supermans** C. … Continue reading →

Posted in Crossfit Pride, KB swing, Situps | Leave a comment