6 rounds for time of:
5 KB swings - 40% BW
5 burpees" />

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Handstand lesson
Friday November 28 2008

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
6 rounds for time of:
5 KB swings - 40% BW
5 burpees

Questions? Get answers here or post in comments.
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Jonathan 1 | 2008-11-27
Greg, Is there a prescribed weight for the KB swings? Thanks!
Greg Everett 2 | 2008-11-27
Yes, sorry - 40% of bodyweight
tommi k 3 | 2008-11-28
Sn. - 76kgx1,78.5kgx1,81kgx1 C&J - 98.5kg Metcon - 3:15, 38kg Kb
Richard Vanmeerbeek 4 | 2008-11-28
Sn - 67.5kg C&j - 85kg Metcon w/ 36kg db, xfit standards : 2'50"
Jesse Woody 5 | 2008-11-28
Sn: 160#/72kg x 1 x 3 C&J: 225#/102kg x 1 x 3 Finished with DB bench and some random grip work. Throwing in lever work later.
Jonathan 6 | 2008-11-28
Snatch: 116# x1x3 C&J: 156# x1x3 6 rds for time: 5 80# DB Swings and 5 Burpees 4:51 That metcon was sadistic! Remind me not to ever eat wings and bleu cheese 30 minutes before a workout. Not a good feeling.
ADR 7 | 2008-11-29
Snatch - 140# x 1 x 3 C&J - 180# x 1 x 3 Metcon - 3:40, 32kg Kb
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