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“Mole Hill”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Thursday is Db Press and a Breathe & Burn Workout. Warmup is a Db Complex. Db Press is Building sets of 8. Prep is Kb Snatch Review. Workout is 18 minutes of Kb Snatches, OH Walking Lunges, Burpees over Kb, and a Shuttle Run. Extra Credit is Flushing & Mobility.

Workout Goal: 5+ Rounds.

System Classification: Breathe & Burn

Levels Consideration: Kettlebell, API

Warm-up

Warm-up (No Measure)

X 8min

(Single-arm Db Complex)

8 Suitcase Deadlifts

8 Db Snatch

8 Db Press

8 Db Front Squat

8 Db Thruster

Strength/Skill

Single Arm Dumbell Press (8, 8, 8)

Rest 1:00

btw sets and sides

Prep & Rehearsal

Review Kb Snatch

10 Kettlebell Swing

10 One-arm Kettlebell Swing (ea/s)

2:00 Kb Snatch Practice

• 4 Kb Snatch L • 10m Kb Walking Lunge • 4 Kb Snatch R • 10m Kb Walking Lunge • 100m Shuttle Run

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

10 Kb Snatch 53/35

10m KB OH Walking

Lunge

10 Kb Snatch 53/35

10m KB OH Walking

Lunge

10 Burpee over KB

100m Shuttle Run
alt hand every round & use the same hand for Snatch & Walking Lunge

EXTRA CREDIT

2:00 Row/Bike

3:00 Quad smash (ea/s)

2:00 Row/Bike

3:00 Suprapatellar Smash & Floss (ea/s)

2:00 Row/Bike

2:00 Couch Stretch (ea/s)