Thursday 1.31.19 CrossFit

Box Brief

Box Brief: Wayne CF Kids Bring a Friend Week

2/1 1st Friday Buds and Suds

CROSSFIT

“Bell Bastard”

In 42min Complete:

AMRAP 6

3 KB High Swings

3 Squat Frontal Raises

3 KB High Swings

AMRAP 20

1,2,3,4,5…

Double KBs Swing

Double KBs Front Rack Lunges (L+R=2)

Double KBs Snatch A

MRAP 8

Max Cal Row

Intent: After of month of training vaires single and double KB movements we are bringing them all together in 1 metcon. The initial 6 mins can be thought of a warm up for KB snatch, reinfording good mechanics.

ENDURANCE

“Bell Bastard”

In 42min Complete:

AMRAP 6

3 KB High Swings

3 Squat Frontal Raises

3 KB High Swings

AMRAP 20

1,2,3,4,5…

Double KBs Swing

Double KBs Front Rack Lunges (L+R=2)

Double KBs Snatch A

MRAP 8

Max Cal Row

Intent: After of month of training vaires single and double KB movements we are bringing them all together in 1 metcon. The initial 6 mins can be thought of a warm up for KB snatch, reinfording good mechanics.

By | 2019-01-22T20:49:05-05:00 January 30th, 2019|WOD|Comments Off on Thursday 1.31.19 CrossFit