Archive for May 1, 2012

Wednesday 200120502 Open Workout

Posted: May 1, 2012 by totactfit01 in Uncategorized

Skill:

Kettle Bell Swing (7 minutes)

Ever wonder why we CrossFit preaches KB swings overhead rather than slightly above head (Russian)?  Read this issue of the CrossFit Journal

25_04_kettlebell_swing

Courtesy of Mercer Island CrossFit.  Dear Santa, I know it is only May, but could you please bring Kettle Bells like these to TactFit?

WOD:

4 Rounds For Time:

Row 15 Cal

KB Swings x 15  @ 1.5/1 pd

10 Front Squat @ 95/75

20 Minute cut-off.

Record time/thoughts to comments/www.logwod.com

Extra credit: 20 Turkish Get-ups

Courtesy of CrossFit HQ.  One of the more dificult techniques to master.  Watch Jeff Martone’s instructions

Cash Out:

Mash triceps/Roll back – 1 minute ea