S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our squat variation this cycle will be the Front Squat.  This will help build up the needed strength to better our cleans.  Need to be able to hold that heavy weight in the catch of a clean and then stand with it!  Aim to increase weight each set.  These are meant to get heavy!

WOD:

2 Rounds of:

50 Two-Arm KB Walking lunge (53/35)

40 Russian KB Swings (70/53)

30 Alt KB Hang Snatch (53/35)

20 Goblet Squats (70/53)

10 Dual Kettlebell Push Press (53/35)

Time Cap – 20 Min

SO, yes, for this WOD, you will need a total of 3 Kettlebells.  One heavy (70/53 RX’d) for the Russian Swings and Goblet Squats, and a pair of lighter (53/35 RX’d) ones for the remainder of the movements.

 

Videos courtesy of WODStar.  Quick demo of the two-arm walking lunge.

For the Alternating KB Hang Snatch

And for the Dual Arm KB Push Press

 

Scaling Options:

KB weight for Russian Swings and Goblet Squats -> 53/35 -> as needed (meant to be heavier than other KB movements)

KB weight for lunge/snatch/push press -> 35/26 -> as needed

 

Cool Down:

Pigeon Pose – 2 min per side

 

Banded OH stretch – 1 min per side