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Swingers Delight!

14/9/2015

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Strength/Skill A:
Back Squat
10 @ 50%
6 @ 60%
5 @ 70%
3 @ 80%
1+ @ 80%


Strength/Skill B:
Accumulate 30 Strict Weighted Pull Ups (as heavy as possible)
Set 1 - 5 reps
Set 2 - 4 reps
Set 3 - 3 reps
Set 4 - 2 reps
Set 5 - 1 rep
Cycle through until 30 reps are complete.


Skill Review:
Sumo Deadlift High Pull


Conditioning:
No rest between complexes/20min cap
RX = 42.5/30 Barbell
RX = 24/16 KettleBell

21-15-9
Back Squat
KettleBell Swings

21-15-9
Push Press
KettleBell Swings

21-15-9
Sumo Deadlift High Pull
KettleBell Swings

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  • Home
  • Start Here
    • Get Started
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  • Programs
    • CrossFit
    • SWEAT45
    • Kids & Teens Program
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    • The Protein First Challenge
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    • InBody Scanning
  • The Blog
  • About Us
    • Coaches
    • Privacy policy