SATURDAY 8-22-15

Warm-up

15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting

20min

  • Pause Squat (5x5)

3-5sec pause at bottom

Metcon

17min

We will do 2/5ths of a KB Pentathlon.

5 One-Arm Kettlebell Pentathlon Exercises:

#1 Clean – 120 reps max
#2 LongCycle Press – 60 reps max
#3 Jerk – 120 reps max
#4 Half Snatch – 108 reps max
#5 Push Press – 120 reps max

 


6 minute set for each exercise
5 minute recovery between sets
No points given for over max reps
Unlimited switching of hands
Variable choice of weights from 8KG-72KG
Knees cannot bend on press and feet cannot leave the floor on PushPress.
Fixation on clean is required in Pentathlon when using Fixometer

  • Kettlebell Long Cycle Press (Pentathlon) (AMRAP - Reps)

6min AMRAP (MAX 60)

8kg=1
12kg=1.5
16kg=2
20kg=2.5
24kg=3

  • Kettlebell Half Snatch (Pentathlon) (AMRAP - Reps)

6min AMRAP (MAX 108)

8kg=1
12kg=1.5
16kg=2
20kg=2.5
24kg=3