15 AMRAP 5 rounds of unbroken kettlebell swings (Russian)
Athlete chooses their weight and cannot change their weight throughout the 15 minutes once they start their swings. The athlete's score is the number of reps completed in the 5 rounds x the weight used for the kettlebell swings.
Wednesday Skill: Ring Dip Phases
For total time: 4 x 400 M run 2 minute rest between each 400 M run
Thursday Strength: 5 x 1 Hang Snatch Work to a heavy, but perfect single for the day.
3 rounds for time: 20 Wallball 20#/14# 20 Chest to Bar Pull-Ups
Friday Strength: Deadlift Using 90% of your 1 RM as your training max, complete the following: 5 x 65% 5 x 75% 5 x 85%
Opening in 2009, CrossFit Intense has been providing quality coaching for strength, powerlifting and CrossFit athletes to north central West Virginia communities for well over a decade.
Housed in Layne Performance Center, we have a team of coaches that assist in training local high school sports teams which include soccer, softball and cheer teams, as well as offering strongman training every Thursday afternoon coached by Rev. Matt Holbert. We have "Krueger Core" - an ab focus and arm accessory day every Thursday at 6 a.m., and Zumba classes are hosted on Monday and Thursday evenings by Trina Hunt. at 7 p.m.
Our weekly CrossFit programming is powerlifting-based and we program the three major lifts: the back squat, bench press and deadlift, in 6-9 week cycles to help athletes build strength for longevity and quality of life, and each class finishes with a metcon.
Stop by and see how CrossFit Intense can make you harder to kill and remember: quality of life is found in fitness.