Strength:
Push jerk
3-3-3-3-3
W.O.D.
400 meter run
21 kettlebell swings
21 pull-ups
400 m run
15 kettlebell swings
15 pull-ups
400 m run
9 kettlebell swings
9 pull-ups
Post time to comments.
On the kettlebell swings use progressively heavier weights on the 21-15-9.
e.g. 21 reps with 53lbs, 15 reps with 70lbs, 9 reps with 90lbs.
![](<a href="http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl" target="_blank" title="CrossFit Journal Sample Article...right here" alt="CFJ Sample Article" ><img src="http://www.crossfit.com/cf-assets/CFJ-download/CFJ-125x63-3_1.jpg" width="125px" height="63px" border="0" title="CrossFit Journal Sample Article...right here" /></a> ){kind=link}
9:19. I used a 53 lb kb for the first round then a 70 and a 90 lb dumbbell for the last two.
Posted by: MURPH | January 31, 2010 at 11:51 PM
oops push press was 161,181,201m,201,211
Posted by: MURPH | February 01, 2010 at 10:21 AM
*push jerk
Posted by: MURPH | February 01, 2010 at 10:22 AM