Power CrossFit – CrossFit
Hansen (Time)
5 Rounds for time:
30 Kettlebell Swings, 70#
30 Burpees
30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Metcon (Time)
Scaled Hansen
This Hero workout is intended to be a
long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
10 GHD sit-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups
Men: 1-pood kettlebell
Women: ½- pood kettlebell
STRENGTH
-Bench Press 3×3 Work up to 85% of 1 RM
-Weighted Dips 3×3 Work up to 85% of 1 RM
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