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Components
Kettle Bear 20
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Kettle Bear 20 - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
12pm CrossFit
5pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (13/6)
Workout
Kettle Bear 20
Warm-up
2 Rounds:
10 Calories (your choice)
50' Perfect lunge with rotation
10 Wipers
10 Scorpions
3 Sided Plank (:30 per side)
10 Scap Pull-ups
20 Cobras (2.5lbs)
In-depth review of the Kettlebell movements for today's WOD
KB20: Kettle Bear 20 (Time)
2 Rounds for Time:
20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
20 Double-Unders
20 Single-Arm Overhead Walking Lunges (24/16 kg)
20 Double-Unders
20 Alternating Kettlebell Snatches (24/16)
20 Double-Unders
20 Kettlebell Clean-and-Presses (24/16 kg)
20 Double-Unders
20 Kettlebell Swings (24/16 kg)
20 Double-Unders
Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round.
This is a tough WOD so make sure to scale the KB weight in order to keep great form!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 02, 2019
Male Clients
1
Izick
Espinoza
5pm CrossFit
12:58
2
Private
5pm CrossFit
15:05
3
Mike
Tighe
12pm CrossFit
16:33
4
Adam
Gelfand
12pm CrossFit
17:16
5
Fabricio
🦍
12pm CrossFit
23:01
6
Robby
Tabellija
12pm CrossFit
14:36
35#kb
7
Kevin
Gelfand
12pm CrossFit
18:34
35 lbs (yellow)
8
Ryan
Figuerado
6am CrossFit
19:15
scaled the weights
9
Bill
Curci
5pm CrossFit
22:03
44lb (started w/53 - couldn't do snatches properly)
10
Michael
SYLLIAASEN
6am CrossFit
23:28
35lb start, down one for next round
11
Jake
White
6am CrossFit
24:47
db clean and press with 44 lb weight Du's I averaged 4 per jump r...
12
Ramon
Ulloa
5pm CrossFit
26:03
13
Jason
Jarrells
5pm CrossFit
27:07
53# sumo & kbs, 44# snatch, c&p, lunge
Female Clients
1
kasey
stark
5pm CrossFit
15:58
18 lb, 20 reps or 30 sec
2
Alissa
Cobb
6am CrossFit
20:30
red (pink for snatch, c&j) DUs and DU attempts
3
Camille
Chamberlen
6am CrossFit
20:43
red KB DU attempts
4
Brenna
Jarrells
5pm CrossFit
22:34
red kb
5
Jasmine
Poon
12pm CrossFit
23:30
6
Donica
Ryder ⛵️
6am CrossFit
23:46
red KB & hit all the DUs!
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