January 9, 2019

CROSSFIT
Strength: Back Squats
Back Squat (5 Reps at 70% of 1RM)
Back Squat (5 Reps at 75% of 1RM)
Back Squat (2 Sets of 3 Reps at 80%)
Back Squat (2 Singles at 85-90% of 1RM)
Conditioning: AMRAP x 7:00
7 Burpee Box Jump Overs (24/20)
7 Russian Kettlebell Swings (70/53)

SWEAT
Kettlebell Hell (6 Rounds for reps)
In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.

Rest 5 minutes and repeat.
Men: 1.5 Pood
Women: 1 Pood

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