Tag Archives: Kettlebell Swings

Clean and Press then KB Swings, KB Goblet Cleans and Row

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The Crossfit New England WOD from Nov 9.

5 rounds of, rest approx 15-20 seconds between reps, 2 minutes between sets

  • 1.1.1.1.1 x Squat Clean and Press @ 85lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 95lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 115lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 125lbs
  • 1.1.1.1.1 x Squat Clean and Press @ 130lbs

Then every 3 minutes for 15 minutes

  • 5 x Deadstop Kettlebell Swings @ 32kg
  • 5 x Kettlebell Goblet Cleans and Twist @ 32kg (twist left then right)
  • Row 250m

For the Goblet Clean take a single kettlebell and, with both hands, clean it into a goblet hold, then twist to face right, twist to face left and return the KB to the floor… repeat.

Results: Done as shown. Cleans are OK, need to work on form so tried to focus on full extension, foot position, etc.

Front Squats then Cleans, KB Swings, Lunges, T2B and Row

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5 rounds to work up to a heavy

  • 6 x Front Squat

Then for time

  • 10 x Hang Power Cleans @ 50kg
  • 20 x Goblet Lunges @ 24kg (total 10 per leg)
  • 30 x KB Swings @ 24kg
  • 40 x Toes to Bar
  • 500m Row
  • 40 x Toes to Bar
  • 30 x KB Swings
  • 20 x Barbell Lunges @ 43kg
  • 10 x Hang Power Cleans @ 43kg

Relsults: Front Squats 120-130-150-170-185lbs/85kg. Metcon 18:20.

Back Squats then a KB Complex

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7 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1 x Back Squat

Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm

  • 6 x Single Kettlebell Swing @ 20kg
  • 3 x Single KB Snatch
  • 2 x Single KB Overhead Reverse Lunge (R+L=1rep)

Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.

RMU, HSPU and KBS

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Quick workout before today’s hike… CF Mainsite WOD from Oct 15.

10 rounds for time

  • 2 x Ring Muscle Ups
  • 4 x Hanstand Pushups
  • 8 x Kettlbell Swings @ 32kg

Then accumulate

  • 30 x Straight Arm Pullups

Then 3 rounds of

  • Max reps Single KB Bent Rows @ 32kg per side
  • Rest 1 minute between sides

Results: Metcon 17:43. Rows 10/10-10/10-8/10.