So we have some Demon Bells from Project Ager Bomb:
Demon Bells
They look like decorations but you guys can use the hell out of these. They are actually ergonomically enhanced in terms of how your hands fit on them. You do have to take care when doing snatches with them. You want to make sure that the face is facing up not toward your arm when doing snatches.
CrossFit:
Front Squat
5-5-5-5-5
With 75% of 1RM. All sets same weight
Then:
Switching exercises on the minute every minute for 10 minutes:
In first 20 seconds of each minute do:
7 front squats
then next minute do:
7 jerks with same weight
Scale the weight appropriately to make sure you can do all of the reps in 20 seconds.
(so will be 5 rounds of each exercise)
WhipCON:
50 Box Jump 24/20
50 sec plank
50 Kettlebell Swings 1.5 pood/1 pood
50 Walking Lunges
50 Lying Leg lifts
50 Dumbbell Push Presses 35/20lbs
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders (150 singles)
CrossFit Mean Streets
Downtown Los Angeles
