SATURDAY

Kevin performing banded Russian swings!

CrossFit WOD:

21-18-15-12-9-6-3

kettle bell swings 53#/35# RX+ 70#/44# L1 26#/18#

box jumps 24″/20″ RX+ 30″/24″ L1 14″/11“

wall balls 20#/10′ 14#/9′ RX+ 20#/14# 10′ L1 14#/9′ 10#/8′

WEIGHTLIFTING/OLY CLASS @ 10 am

1. Clean complex: 10 rds – every 2 min perform:

1 x squat clean + 1 x  front squat + 1 x split jerk ( work up to a max for the day)

2. push press

70% x 3 reps

80% x 3 reps

90% x 3 + reps (least set is for max reps)

3. Core: 30 reps NFT

barbell turkish get-up 15R/15L