Olympic lifts for the KBellers. Methodical movements for the greatest efficiency.
The CFitters had an 8 minute metcon right after their skill strength. Believe it or not, that 8 minute metcon was as Rx right from CF HQ (we did not shorten it). Can you imagine having to do it longer than 8 minutes? When you see a 75% strength you should keep the same 75% of your 1 rep max weight for all sets. It should feel challenging but doable, not impossible or to failure.
KB Class WOD: 3 Rounds:
15 KB SDHP 10/10 Cleans from deadlift 15 Jumping Squats 10/10 Snatch 200m run
CF Class WOD: Strength: Front Squat 75% 3×3
Metcon WOD: Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps[gallery orderby="post_date"]]]>