Kettlebell Cross Workout

For Time: 30 KB Swing 30 Goblet Squat 20 Push-up 20 V-ups 20 KB Swing 20 Goblet Squat 15 Push-up 15 V-ups 10 KB Swing 10 Goblet Squat 10 Push-up 10 V-Ups 5/5 KB Swing 5/5 KB Front Squat 5 Push-up 5 V-ups

3R: (L*) 1 OH* KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press* - 1 Reverse TGU (R*) 1 OH KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press - 1 Reverse TGU (L) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (R) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (L) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (R) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (L) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (R) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (L) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU (R) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU Now take on the heavier KB and reapat (eg. 16-20-24 kg) *OH - one hand *L - left hand *R - right hand * or push-press or ...

5r: 5 KB Swing 5 KB Snatch 5 KB Clean and Press 5 Front Squats 1 Reverse Get-up Now switch hands and repeat. More info about Deep Six - http://www.strongfirst.com/how-to-conquer-the-dreaded-deep-6/

10 RFT: 4/4 KB Front Squat 3/3 KB Sots Press 20 s Plank 10 KB Swing

Part A: 12 RFT: 4 KB Halo 4/4 KB Swing 4/4 KB Front Squat 4/4 KB Clean 4 Push-ups 4 min Rest between part A&B Part B: 3 min Max Snatch 2 min Rest 2 min Max Goblet Squat 1 min Rest 1 min Max Burpees Mój wynik: Part A: 36:56 min Part B: 60 / 31 / 20 KB 20kg / 7.09.2017

5 RFT: 5/5 KB Swing 5/5 KB Front Squat 5/5 KB Clean 5/5 Pistols 5/5 KB Snatch