Today was all about form and making our practices perfectWell done Paul and Anth for giving painstorm a crack! Solid effort boys, after what we did! Rod and I were detained Coaching...
Time: 0730
Warmup
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace with partner or rotating
Skills & Drills
10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW
3 rounds, not for time
Painstorm!!
Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.
Use as many sets each minute as needed.
(Courtesy of Jeff at CrossFit Brand X.)
Warmup
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace with partner or rotating
Skills & Drills
10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW
3 rounds, not for time
Painstorm!!
Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.
Use as many sets each minute as needed.
(Courtesy of Jeff at CrossFit Brand X.)
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