CrossFit Broward, LLC

RKC Kettlebells

Christine (CrossFit ATP), Courtney, Me, Andrea, and Juan (CrossFit ATP)
 

I had the pleasure of attending an RKC sanctioned Kettlelbell course this weekend at Broward County's newest affiliate, CrossFit ATP.  Juan and Christine hosted an excellent event which was instructed by Andrea Du Cane, Master RKC.  Although the event was only one day, we had the watchful eyes and instruction from 5 RKC Instructors.  Not only was the event extremely informative, but the attention to detail and coaching was incredible.  It was nice to see the attention to correct mechanics of movements they instilled into the group. 

Sunday - Rest Day....much needed after today's volume of work!

C&J Emphasis

Emphasis will be on the Clean and Jerk today and the Snatch will be performed from the hang just above the knees

• Clean & Jerk: 80% x 3 x 5
• Hang Snatch: 65% x 2, 70% x 2
• Snatch Pull: +100% (if able to do the movement correctly) x 3 x 5
• GHD Sit-Ups 4 x max reps (weighted if needed)

Tomorrow will be skill work and one of the CrossFit Girl's

Skill Work and WOD

Skill work of choice, Bodyweight Movements....whatever you need improvement on, work on for 10 minutes followed by Oly skill work for 10 minutes.

• 5 Rounds for Time
• 10 Pull-ups
• 10 KB Swings
• 10 Burpees

Follow the wod with weighted core work

Oly Day

Warm-up:  5 min row + DROM + BB Complex

• 2 Pos Snatch (deck and hang): 75% (75kilo) x 5
• 2 Pos Clean + PJ + SJ: 75% (100kilo): x 5
• HBBS 135kilo x3, 145kilo x 3, 155kilo x 3, 165kilo x 3 x 2
• Core work

****The date for the Olympic Lifting Clinic (Snatch Emphasis) has been set for December 5 at a new CrossFit Affiliate located in Dania Beach.  Once they are on the CrossFit HQ site, I will post the details****

Weekend WODs

Saturday and Sunday

The  group met on Saturday....almost everyone showed up.  I guess I should have played the lotto since we had the return of Angel (good to have you back), and the one and only "Dogger Dwight" showed up as well.  Saturday's WOD was as follows:

5 Rounds - each movement was performed for 40 seconds for max reps, then the movement was switched. One complete cycle was a round

• Pull-ups
• DB Thrusters (45/25)
• Double Unders
• Lunges
• Push-ups

Sunday was an Oly make-up day performed at 80% of 1 RM

• Snatch 185lb x 3 x 5
• P Cln + Cln + PJ + SJ 215 x 5
• TGU 53lb x 5 (each side) x 3

****The date for the Olympic Lifting Clinic (Snatch Emphasis) has been set for December 5 at a new CrossFit Affiliate located in Dania Beach.  Once they are on the CrossFit HQ site, I will post the details****