Crossfit Fife: Back squat rows and swings - WoD

Tuesday 18 August 2009

Back squat rows and swings - WoD - 17/8/09

been working, unable to up date blog, will start blog from Mon 17 (we did Linda on Sat)

Ballistic warmup

Phase I Strength - Back Squat
5-5-5

Phase II Work Capacity - 400m row
1 min rest
50 K.B swings 1 pood

x 4

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ