3 Rounds not for time (Focus on form and technique):
12 Kettlebell Swings (53/35#)
* Push-ups should be perfect, full ROM, elbows close to body, thighs should not touch floor
** KB Swings should point bell perfectly vertical with arms straight overhead.
As many Rounds As Possible in 12 Minutes of:
5 Deadlifts (135#/95#)
7 Push Jerks (135#/95#)
10 Box Jumps (24″/20″)
So last night before we did our 20RM back squat I spent some time with each of the late classes working on external rotation and setting up for the squat by focusing on knees out, feet straighter at the setup and “spinning dinner plates” to get the hips, knees, posterior chain and feet in alignment for a better squat. Then today this was the video article posted on the CrossFit Journal. I feel like Nostradamus.
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