Surprisingly a few people who survived Sunday’s class showed up for class Tuesday. Those who missed out on Sunday got a nice treat in class too. After the warm-up we went straight into the workout.
Workout: Complete as many rounds as possible in 20 minutes of…
5 DB Squat Cleans
5 slapping push-ups
20 Tuck Jumps (lateral)
5 DB Deadlifts + 5 Front Squats
5 Explosive push-ups
20 Lateral hops
5 DB Deadlifts
20 hops + step
A piece of PVC was used for the jumps or hops. The weights prescribed for the cleans, squats, or deadlifts was the equivalent to about 40% of your bodyweight.
After resting for a bit, the last portion of class was dedicated to some skill work.
Skill Work: The Windmill
Yup, the Windmill returns. Here’s a video from Pamela MacElree of Kettlebell Athletics and Crossfit Philly showing a few windmill variations using the kettlebell. She also has a good tip on training your arm to stay upright in that overhead position using a PVC towards the end of the clip.
Always remember keep that arm straight and your eyes focused on the overhead hand or weight like you would in a TGU.
Great work from everyone as usual! Rest up for Thursday’s class!