6-3-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up TO (No Measure)

-Row or practice double unders 3 minutes

-Walking knee tugs,

-Walking lunges with a twist,

-20 plank rotations,

-PVC passthrus and overhead squats

SKILL

Metcon (No Measure)

SKILLS PRACTICE

On the Minute x 10 for Quality:

ODD – :10 Chin Over The Bar HOLD

EVEN – 10 Kettlebell Sumo Deadlift High Pull (70/53)

* Increase by :5 for the HOLD and 5 reps on the SDHP each round.

[Scale 1]:

* Increase by :2 for the HOLD and 2 reps on the SDHP each round.

Kettlebell Weight (53/35)

[Scale 2]:

* Increase by :5 for the HOLD and 2 reps on the SDHP each round.

Kettlebell Weight (45/30)

SUMO DL KB HIGH PULL VIDEO – https://www.youtube.com/watch?v=YMWwvSI9njY

Metcon

Metcon (Time)

*10 min time cap

15 Thrusters (135/95)

21 Russian Kettlebell Swing (60/50)

12 Thrusters (135/95)

15 Russian Kettlebell Swing (60/50)

9 Thrusters (135/95)

9 Russian Kettlebell Swing (60/50)

[Scale 1]:

Thrusters (115/75)

Kettlebell (50/35)

[Scale 2]:

Thrusters (75/45)

Kettlebell (45/30)