CrossFit Kingston: WOD Monday January 7/11

WOD Monday January 7/11

(The boxes are just in the background .. she is doing that unsupported!)

WOD

MAX Shoulder Press

A - Snatch Balance X 3
   rest 20 sec
   Hollow Rock X 15
   rest 20 sec

B - AMRAP in 10 min

   12 one arm DB snatches (40#/25#)
   12 KB Swings (as heavy as possible - russian)

2 comments:

Unknown said...: Didn't I see Brandon do something similar with his legs through the rings too? Hahaha; February 7, 2011 at 10:32 AM
Anonymous said...: CFK NutriChallenge Power ... I added 10lbs to my press this past week. I blame the milk.; February 7, 2011 at 10:22 PM

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Monday January 7/11

2 comments: