Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
Today’s Programming
ASSISTANCE
3 sets of:
8-12 SA Bench Supported KB/DB Rows
8-12 SL KB/DB RDLs
1:30 Plank
SKILL
Kettlebell Snatch
Notes:
This is our first exposure to the Kettlebell Snatch this cycle. The coaches will guide you through a progression to develop the skill and offer an alternative if you’re still not comfortable with the movement come metcon time. If you own wrist wraps, we recommend bringing them to pad your forearm as you work through the progressions.
METCON
3 Rounds for time:
Run 400m
10 SA KB Swings (R)
5 KB Snatches (R)
10 SA KB Swings (L)
5 KB Snatches (L)
Notes:
Focus on a solid run pace and efficiency on the Kettlebell. For this first exposure of KB Snatches, we’re keeping the overall snatch volume on the lower end.
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