Tag Archives: kettlebell swings

Workout of the Day – Friday 8/11/17

11 Aug

STRAIGHT LEG CLEAN COMPLEX: 

Clean Pull – Clean High Pull – Power Clean

3 X 3

then 

“Helen”

400 m Run

21 Kettlebell Swings – American (53/35)

12 Pull-ups

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Workout of the Day – Sunday 8/6/17

6 Aug

AMRAP IN SIX MIN OF: 

10 Burpee Wall Ball

8 Push-Press (75/55)

6 Kettlebell Swings – American (53/35)

then 

Split Jerk:

5 – 3 – 1 – 1 – 1…

then

3 Rounds for Time of:

400 m Run

25 Squats

11 Ground-to-Overhead (95/65)

CROSSFIT 323 WOD RESULTS – 8/6

Workout of the Day – Wednesday 7/26/17

26 Jul

BACK SQUATS: 

3 – 3 – 3 – 3 – 3

then 

AMRAP in 15 min of:

5 Muscle-ups or 10 Pull-ups and 10 Push-ups

15 Wall Ball (20/14)

20 Kettlebell Swings – Russian (70/53)

then

30 sec Plank

30 sec Side Plank

30 sec Side Plank

X 2

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