Mobility/Warm-up 3x (light KB): – 5 halos each direction (tall kneeling stance) – 5 strict presses per arm (half kneeling stance) – 5 backward stepping lunges per leg (hold KB in rack position, step back with opposite leg) Strength… Read more »
Turkish Get Ups with Presses + Kettlebell Pullovers 3x – 1 TGU per arm with 3 presses (tall sit, half kneeling, & standing positions) – 6 kettlebell pullovers Kettlebell Farmer Carries + Hollow Rocks 5x – 30 s heavy… Read more »
Mobility and Midline 3x – 5 halos each direction (half kneeling position) – 30 s arm bar per side – 30 s bottoms up KB clean & hold per arm – 30 s prying goblet squat Skill – Double… Read more »
Kettlebell Strength & Midline 3x – 3 single leg deadlifts per side – 1 Turkish get up to tall sit – 5 floor presses per arm – 30 s hollow rock Russian power swing ladder 30 s clock –… Read more »
Strength and Midline Circuit 4x – 15 s one arm one leg plank – 1 partial Turkish get up to tall sit – 3 one arm push ups* *From the floor or at an elevation in which reps are difficult,… Read more »
Kettlebell Thoracic Mobility Complex 3x – 5 kettlebell pullovers – 1 arm bar (20 count or 5 hip pulses per side) – 5 windmills per arm – 3-5 half kneeling presses per arm Kettlebell Power Swing Ladder 30 s… Read more »
Strength Circuit 3x – 1 partial Turkish get up to tall sit per arm (heavy) – 1 one arm push up per arm* – 30 s hollow hold *From the floor or at an elevation in which reps are difficult,… Read more »
Kettlebell Single Leg Deadlifts + Flexed Arm Hangs 3x – 3 SLDL per leg (not touch and go, reset after each rep) – Flexed arm hang for time (chin must over, not touching bar) Can progress load. If first FAH… Read more »
Kettlebell Turkish Get Ups 8 min EMOM – 1 TGU per minute. Alternate arms each minute. Can progress in load. Kettlebell Snatch Skill Practice 9 min Min 1-3 – Snatch drop – 2-4 per arm (reset after each rep)… Read more »
Kettlebell Warm Up/Mobility 2x (use a light bell): – 5 kettlebell pullovers – 5 halos each direction, tall kneeling stance – 5 around the worlds each direction – 5 goblet squats (last rep 30 s hold at bottom) – 5… Read more »
Today's CrossFit WOD
Workout of the Day
Snatch Pull + Hang Snatch (knee) + Snatch
70% (of snatch 1RM) x 1+1+1 x 5 sets
*Complete sets on a 90 second clock.
Seven rounds for time of:
11 Dead-lifts, body-weight
100 Meter Sprint
In teams of 2, for time:
80 Toes to Bar
Post all results to Triib and/or comments
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
This workout was first posted on crossfit.com as the workout of the day for Friday, October 31, 2014 (141031).