A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
B.
For time:
30 Russian Kettlebell Swings
15 Strict Handstand Push-Ups or Dumbbell Presses
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or Dumbbell Presses
10 Russian Kettlebell Swings
5 Strict Handstand Push-Ups or Dumbbell Presses
Go as heavy as possible on the kettlebell swings!
A. FS 135#, 155#x3
KB 14kg x2, 18kgx2
DBs 40#s
B. 4:01
KB 28kg
Box HSPU
what does “@ 3011” mean?
3 Second eccentric, 0 Second pause at the bottom position, 1 second on the way up, 1 second pause at the standing position. 3011. The first number is always the eccentric portion of the movement.
ahhh, gotcha. thanks!
What Does 30X0 Mean? Why I Like Tempo Training
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/