Archive for November 4, 2012

Monday 20121105 Workouts

Posted: November 4, 2012 by totactfit01 in Uncategorized
0

OPEN:

Strength:

Olympic Pull Ladder;

  1. One-Arm Snatch w/KB 1,1,1

    Video courtesy of CrossFit HQ

     

  2. Barbell Full Snatch 1,1,1

     

  3. Full Clean 1,1,1

    do warm up sets of 5.5.3.3 for each movement

    Post highest successful weight of each lift to comments/www.logwod.com

WOD:

Heavy Kettlebell Complex:

With a kettlebell, do  8reps of…

-Round the body both directions (see 1st video below)

-Figure 8,(see 2nd video below)

-KB Dead Lifts,

-KB Swings,

-Clean and Press(4 per side) (see 3rd video below)

Use 1.5/1

Video courtesy of MBody Strength

Video courtesy of KettleBell Hungary

Video courtesy of CrossFit Relentless

Focus Tight Core/Body Control – This is not for time, it is a technique WOD, should only last 5 min

Cash Out:

Glute Ham Dev 3×8

Video courtesy of Paradiso CrossFit. Do 3 sec for negative, no pause at bottom and 1 sec hold at top

COMP:

Strength:

Olympic Pull Ladder;

  1. One-Arm Snatch w/KB 1,1,1

     

  2. Barbell Full Snatch 1,1,1

     

  3. Full Clean 1,1,1

    do warm up sets of 5.5.3.3 for each movement

    Post highest successful weight of each lift to comments/www.logwod.com

WOD:

Heavy Kettlebell Complex:

With a kettlebell, do 2 rounds of 8reps of…

-Round the body both directions

-Figure 8,

-KB Dead Lifts,

-KB Swings,

-Clean and Press(4 per side)

Use 2/1.5

Cash Out:

Glute Ham Dev 3×8

Do 3 sec for negative, no pause at bottom and 1 sec hold at top

Pic of the October AM On-Ramp grads.  Show ’em some love folks!