Sept 3rd,4,5th

Sept 5th.
WO du jour:
warm up: Indian Clubs, stretch bands, jump rope and 100 tire slams, 100 wall balls.
30 sec kettlebell clean, then 30 sec push press, then hold in rack for 30 sec then shift.
20 mins continuous. (10 min 16kg and 10 min 20kg.
50 GHD situps

Sept 4th.
Rest day: 1 hr. Ruck with my trusty Xvest.

Sept. 3rd.


WO du jour:
Warmup: Indian clubs, stretch bands, 100 tire slams with sledge hammer,
8 min. 12 kg kettlebell snatch at 16 reps per min. one switch
8 min. 16 kg kettlebell snatch at 16 reps per min. one switch
2-4 min 20 kg kettebell snatch at 14 reps per min. one switch
15 mile bike ride.
I was reading the Crossfit journal about the last Crossfit games where they were evaluating what was the harder events of the games. One of them was the hammer event where the athlete had to pound in a stake with a large sledge hammer. That kind of surprised me as crossfit exercises try to maintain the functional movements, but I think a lot of the boxes don't do it enough or they think it not that effective. But if you think about it, swing a hammer, bat, golf club is very frequently found in real life.