A. Take 20 minutes to work up to a heavy single clean and jerk. After reaching your max for today, do two drop sets of two reps each.
B. 5 rounds, rest 1:1 working time:
24 kettlebell swings
12 lunges per side with a KB pressed overhead (i.e. 12 lunges with KB in right hand, 12 with KB in left hand)
You may want to use different KBs for the swings and lunges.
Thanks so much to everyone who came out to the team workout this afternoon! It was great to see the newer people mixing it up with more experienced crossfitters. I know there was some apprehension on the part of the newbies, but hopefully that has been dissipated. We all get humbled by these workouts, regardless of our level of experience. I hope everyone had fun!
Enjoy the holidays!
team workout today was a hoot!! was very nervous, but am so glad i came out!!
Worked out on Christmas Eve with my 15 year old son:
Robin – C&J to 145, then 125x2x2, 35lb KB 14:53
Braxton – C&J to 115, then 95x2x2, 35lb KB 13:58
I realize now we did 6 lunges per side (12 total) each round, but glad we didn’t do more, as I was sore from the lunges! Thanks for the workout, Colin!