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Kettebells!? What can this Russian farming tool do for you? One thing is it will help you burn body fat. Doing high rep sets (20 reps +) of just swings or snatches makes your body work as one unit. In turn requires a great deal of work. These simple moves alone help to build the lower back, abs, hip flexors, and shoulders. Athletes and members are asking frequently what to do on days they don’t train? This is a good tool for active recovery. Doing a couple of light kettlebell workouts a week will help get blood to the muscles that you previously worked out earlier in the week to help aid with recovery. Planning on working our your back and legs that day? A good combination would be kettlebell renegade rows with kettlebell front squats. Prior to do a big strength workout with a barbell, the kettlebell can be used to help warmup the “Central Nervous System” or CNS and get the hips firing. Something to think about next you plan your next workout, or if your CrossFit gym has programmed for you.

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9/10/15

 

Oly Skill

Performance

12 Minutes to find a Heavy Split Jerk

Fitness

12 Minutes to find a Heavy Power Jerk

 

Metcon

Performance

EMOM 12min

3 Power Snatches 155/105

6 Burpee Box Jumps 24/20

Fitness

EMOM 12min

3 Hang Power Snatch

6 Burpee Box Jumps

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