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  • Tuesday 17//10/2017

    CrossFit Kwetu – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance

  • Monday 16/10/2017

    CrossFit Kwetu – CrossFit Warm-up 6 Min AMRAP 1 Sit up to stand 4 Pistol Holds 5 Squats with 5 count at bottom 6 Squat Thrusts 10 Flutter kicks in Handstand Mobility Ankle Metcon (AMRAP – Reps) Complete as many rounds as possible in 12 minutes of: Competition – 10-cal row * 15 push-ups 20

  • Sunday 15/10/2017

    CrossFit Kwetu – CrossFit Warm-up 5 Min AMRAP 10 Mountain Climbers 10 Squats 10 Push Press with the bar 2 Burpees 3 Mins to build to Thruster weight Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 –

  • Saturday 14/10/2017

    CrossFit Kwetu – CrossFit Warm-up 3 Min AMRAP 50m Run backwards 50m Run forwards 20 Jumping Jacks Metcon (Time) For time: Competition/Fitness – Run 400 meters Rest 1 minute Run 800 meters Rest 2 minutes Run 1,200 meters Rest 3 minutes Run 1,600 meters Health – Run 200 meters Rest 1 minute Run 400 meters