9/26/2014 Row Intervals…KB Swings

Posted on Sep 25, 2014 in GRIT by crossfitgrit Comments Off on 9/26/2014 Row Intervals…KB Swings

Fitness

A. Row Intervals 150m x 4 rest 1:00 between rounds, record slowest time!!!

B. 10-1 Kettlebell Swings Russian 70/53

5 Air Squats

20 Sec Front Plank

***10 KB, 5 Squats, 20 sec Plank…9 KB, 5 Squats, 20 sec Plank…8 KB, and so on***

DO NOT take KB from ground straight up into swing…YOU MUST LOAD UP THE SWING FIRST!!!!

Competition

A. Squat Snatch, quickly build to a heavy single – no maxing

B1. Squat Snatch, 30 reps for time – @ 70% 1RM

B2. Jerk cluster, 1.1.1 x 3 set – start @ 70% 1RM – all moderate weight, no maxing, 15 sec rest back on the rack

C. Row, 1000m x 3 sets @ 1:55-2:15/500m pace, rest same as work time

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