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“Jack Hammer”

By 08/02/2010No Comments

REMINDER!!!!!!   CrossFit Affliction (West Side) new evening hour classes start @ 4:30, 5:30, 6:30 Monday – Friday (no 6:30 on Friday).


Warm Up

Joint Mobility and Line Drills

Workout of the Day (WOD)

“Jack Hammer”
60 Kettlebell Swings 53M/35W
50 Box Jumps 24M/20W
40 Wall Ball 20M/14W
30 Pull Ups
20 Sit Ups w/ 10 lb plate behind head
10 Snatches 115M/65W (squat or power)
100 Ft Overhead Lunge 45M/25W


Coaches Notes:  Kettlebell Swings = American Swings,  Sit Ups = If available use Glute Ham,  Snatches = I prefer seeing full snatch if the athlete is capable,  Overhead Lunge = Use a Weight or Bar.

Kelly P shows off her balance and flexibility at the beach