CrossFit OKM

we are fit for anything

A little lifting — May 4, 2017
Moscow Mule — December 6, 2016

Moscow Mule

Definitions
Complex:
1 single-arm RKB swing+2 KB cleans+3 KB thrusters
Cycle: 3 complexes per arm (all one arm, then all the other)

Complete 3 complexes per arm, then rest at least 1:00
Complete 10 cycles, remembering to rest at least 1:00 between cycles

Increase weight if possible. Time to complete is not as important as load and completion.

Dial it in up top — November 21, 2016
Un-shoulder the clock — November 2, 2016
Dead weight — October 5, 2016
Break down the technique  — October 1, 2016
Take your time and clean it right — September 22, 2016
Noodle-arms — September 7, 2016

Noodle-arms

10 bench press (50% BW)
5–10 strict pullups
rest 1:30
6 rounds

Perform this workout for mechanics, bar speed and load, although a clock will be running to note finish time also. Results will be noted in weight of bench, reps of pullups, then finish time.

A little heavy — September 1, 2016
Don’t poke the bear — August 18, 2016