WOD & BBQ: Sunday, November 17, 2013

Classes @ 10:15 a.m. & 11:15 a.m.

BBQ @ 12:30 p.m.!!!

(A) Sumo Deadlift Demo and Strength Training

  • Instruction on stance, grip, pulling, and movement technique using a barbell and light weight
  • In 15 minutes, find a 5RM Sumo Deadlift

(B) High Bar Back Squat Demo and Barbell Practice

  • Instruction on cleaning (bringing weight to shoulders), pressing (bringing weight overhead), then receiving weight on your back to set up for back squat
  • Instruction on stance, grip, and movement technique using a dowel, barbell, or barbell with light weight (bumper plates only)
  • On trainer's cue: 20 High Bar Back Squats w/ Barbell or Barbell plus light plates

(C) Russian Kettlebell Swing Demo and Practice

(D) Push-Up Demo and Practice

(E) Conditioning for Time:

4 Rounds of

  • 20 Russian Kettlebell Swings 1.5/1 Pood
  • 10 Push-Ups
  • 200m Run


CrossFit V16 BBQ this Sunday, November 17, 2013. 12:30-3:30 p.m. Bring your appetite. Bring some food to share. Bring your awesome self.