KETTLEBELL WOD 6 09

1st ladder
(1,2,3..10/10...3,2,1)
snatch / ring pulls

snatch 1 R/L. ring pull 10
snatch 2 ring pull 9
snatch 3... ring pull 8...
finish 10 R/L pull 1

2nd ladder
(1,2,3...10/10...3,2,1)
american swing / ring pushup

1 swing 10 push
2 swings 9 push......
finish 10 swings 1 push

WOD 6 08

4 rds

400m run
15 american swings
10 snatch to overhead squat (total R/L)

men 24kg
women 16kg

Doing it the right way

Floor cleans -a great way to work on the speed necessary to move heavier weights.
We want the bell to stay as close to the body as possible as in elevates up the body. Efficiency
in movement in the best way to obtain the benefit of every exercise.

This practice will transfer better mechanics over to the other variations of cleans that are performed on your feet.

WOD 6 04

walking russian swing 15 reps
front squat 10 reps

amrap 15 mins

men 24kg
women 16kg

Better Results

Michael W has been attending Crossfit Central Programs
for some time and has recently transitioned into more Kettlebell workouts.

Others who have done this have said that they really enjoy the fluidity of
how this program moves. There is a very natural flow to the Kettlebell class
and those that do it are beggining to get hooked on it.


Several indoor clients have decided to add the KB program to compliment
the regimine they get from crossfit alone. Many of CC's coaches do the same.

WOD 6 03

3 min work, 1 min rest
x3 rds

M - 24 kg
W - 16 Kg


Alternating hands every round

Snatch 3 reps
2 hand swing [high release catch] 4 reps
power swing 5
jerks 6


use H2H [hand to hand]

at play

show some skills. pratice with a light bell. get the movement down and find a grove

come and drop in for a free intro class M-F 12:15.