The Kettlebell Front Rack:
Ignore the douche squatting. Just pay attention to where the kb is.
July 4, 2019
Workout 510
AMRAP 15 minutes
50 situps
10 burpees
50 shoulder to overhead
(right arm, 35lb/little red kb)
10 burpees
50 left arm S2OH
10 burpees
50 hang clean and jerk 95/65
10 burpees
- Situps: Touch the floor behind you, and touch your toes. IF YOUR SHOULDERS are still not past your hips, then you’re cheating. Shoulders past the hips.
- Shoulder to overhead is with the 35 or little red. Choose a weight that is manageable. If you can’t do 10 unbroken, scale this. Remember, the KB front rack is NOT on top of the shoulder. Fist under your chin, elbow tucked. (do not divide reps between arms. Right side, burpees then left side)
- Hang clean and jerk: The barbell does not go below the knees. Locked out at the top, head between the elbows.
June 28, 2019
Workout 508
For time: 100 Walking Lunges 53/35 kb100 Abmat situps50 alternating KB…
June 25, 2019
Workout 507
AMRAP 1210 Deadlift8 Hang clean6 Shoulder to overhead4 Clean and…
June 22, 2019
Workout 506
EMOM301: 12/10 calorie Row2: 35 double unders or 80 jump…
June 19, 2019
Workout 505
For time:20 KB goblet squat 53/3520 Right Side Suitcase DL…
June 16, 2019
Workout 504
AMRAP 1550 alternating reverse lunges10 burpees50 squats10 burpees50 sit ups10…
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
Posted by jereme
This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
How to Warm up
Posted by jereme
What is the best way to warm up? So I am not creating warm ups any more. This is for…