WOD

08/10/2018

CrossFit Kindred – CrossFit

Warm-up

Strength

Power Snatch (5×2 @65%+ E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Deadlift (225/155)

10 Push up

15 Wall ball (20/14)

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08/09/2018

Announcements

Select “Open Gym” from the above Program tab to see the workout for Barbell Class and Body Pump/FBB Class.

CrossFit Kindred – CrossFit

Warm-up

Strength

Front Squat (5×5 E2M)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Barbell Class & Body Pump/FBB

CrossFit Kindred – Open Gym

Accessory Work

Body Pump/FBB Class:

A1) Seated Arnold presses.

Medium to heavy DBs . 3 sets. 8-10 reps (pause 1 second at the top)

A2) Seated Narrow Grip Lat pull downs

3 sets of 8 – 10 reps. Pick a weight that is challenging for 8 – 10 reps .

A3) Dumbbell rows. 3 sets of 8-10 reps total so split between each arms. Rest 30-60 secs after each set.

WOD:

Each athlete complete:

10 Alternating KB Bent Over Row

10 Ring Rows (hold 1sec at the top of each rep)

10 KB Thrusters

20m 2-arm Kettlebell Overhead Carry (choose a moderate weight for you)

If this is your Primary WOD: Complete 4 rounds. Go medium to heavy on KBs – DBs.

Keep a good pace and continuously grind.

If this is your secondary WOD/Dbl Day: go light on KBs and DBs. Keep it to 2-3 rounds.

Weightlifting

8/9/2018 Thursday

Kindred Barbell Class

Power Clean

Find a Max Single

Accessory work TBD

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08/08/2018

Announcements

Select “Open Gym” from the above Program tab to see the workout for Barbell Class and Body Pump/FBB Class.

CrossFit Kindred – CrossFit

Warm-up

Strength

Shoulder Press (5×5 E2M)

WOD

Metcon (Time)

PCL: 21(#115/#75)

Air Squat: 75

PCL: 15 (#115/#75)

Air Squat: 50

PCL: 9 (#115/#75)

Air Squat: 25

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