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)