workout of the day
Monday 180430
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box
Scroll for scaling options.
Post rounds completed to comments.
Compare to 140324.
Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press
Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box
Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box
CrossFit Courses - April 23 - 29, 2018
CrossFit Level 1 Certificate Course - Ute CrossFit Downtown, Salt Lake City, Utah
CrossFit Level 2 Certificate Course - CrossFit Medis, Stockholm, Sweden
CrossFit Level 2 Certificate Course - CrossFit SAC, Sacramento, CA
CrossFit Level 1 Certificate Course - CrossFit Stars, New Cairo, Egypt
CrossFit Level 1 Certificate Course - CrossFit Rancho Cucamonga, Rancho Cucamonga, CA
CrossFit Level 2 Certificate Course - CrossFit SpearHead, Holladay, UT
CrossFit Level 1 Certificate Course - Reebok CrossFit Asphodel (departed), Kennedy Town, Hong Kong
CrossFit Level 1 Certificate Course - CrossFit High Pulse, Parana, Brazil
CrossFit Level 1 Certificate Course - CrossFit Perth, Perth, Australia
CrossFit Level 1 Certificate Course - CrossFit Oslo, Oslo, Norway
CrossFit Level 2 Certificate Course - CrossFit Fury, Goodyear, AZ
CrossFit Level 2 Certificate Course - C1 CrossFit, Madrid, Spain
CrossFit Level 1 Certificate Course - CrossFit NOLA Downtown, New Orleans, LA
CrossFit Level 1 Certificate Course - CrossFit Laval, Laval, Quebec
CrossFit Level 1 Certificate Course - Reebok CrossFit One, Boston, MA
CrossFit Level 1 Certificate Course - CrossFit Edwardsville, Glen Carbon, Il
CrossFit Level 1 Certificate Course - Myleo CrossFit, Berlin, Germany
CrossFit Level 1 Certificate Course - Aarhus CrossFit, Aarhus C, Denmark
CrossFit Kids Course - CrossFit King of Prussia, Bridgeport, PA
CrossFit Kids Course - Front Range CrossFit, Denver, CO
CrossFit Level 1 Certificate Course - CrossFit Ranch, Aromas, CA
CrossFit Competitor's Course - CrossFit Eminence, Thornton, CO
CrossFit Level 2 Certificate Course - CrossFit Big D, Dallas, TX
CrossFit Level 1 Certificate Course - BIGG CrossFit Recoleta, Buenos Aires, Argentina
CrossFit Level 1 Certificate Course - Get Lifted CrossFit, El Paso, TX