Saturday

HV Tribe CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00):

6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS

8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat

10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL

:30 Plank —> :30 Hollow Hold —> :30 Bar Hang

Skill

Metcon (Weight)

5 SETS*

2/2 Single Arm KB Russian Swing

2/2 Single Arm KB Clean

2/2 Single Arm KB Snatch

-Rest as Needed b/t Sets-

*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.

Workout

Metcon (Time)

FOR TIME

150 Russian KB Swing (70/53)|(53/35)*

*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.