Warm-up: 5 rounds of the following: 5 Kettlebell SDHP, 6 Kettlebell swings, 7 Strict Push-ups. Then: Spend 10 minutes practicing the Turkish Get-up and working up to a heavy single Workout: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups Post time to comments. Compare to 101007. Cool-down: Spend 5 minutes with a trigger point ball to the upper traps and bicep! Powerlifting: A1: Snatch Grip Deadlift 5 x 3-4 @21×2; Rest 2:00 A2: Sumo Deadlift High Pull 5 x 15 TnG Unbroken reps; Rest 2:00 B: Clean 5 x 3; Rest 3:00 C1: Reverse Hypers 3 x 15-20; Rest 30 seconds C2: Glute Ham Raises 3 x 10-15; Rest 30 seconds “A Language to Diagnose: Part 3” with Kelly Starrett, CrossFit Journalpreview video [wmv] [mov] Greg Amundson 4:49, October 2005 – video [wmv] [mov] Greg Amundson 4:39, December 2007 – video [wmv] [mov] CrossFit NRG, October 2010 – video [wmv] [mov]
