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Newsflash

Hey everyone. I finally got to see the new plastic kettlebells. The quality of the materials and construction is very good. The design/shape of the larger ones within the set is not quite what I would've done.

I think the 18kg & 20kg handles are unmanageably thick. The 2-16kg ones are OK.

Because I don't like 'em, you get to score a bargain. The set consists of a 2,4,6,8,10,12,14,16,18,20kg. Originally they were going to sell for R2475 (R22.50/kg). However, I have decided that the price will be changed. You pay for the 2-16kg, and get the 18kg & 20kg for free. Price for a complete set is R1650, so it works out at R15/kg.

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20100116 - 07h00 - Crossfit(Adham) v2 Print E-mail
User Rating: / 1
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Workouts - Logs
JM & WarmUp (160club)

A modified version of the Adham-CrossFit sets we did recently. We wanna split it into L/R and lengthen it a bit, so instead of 21,9,15,15,9,21...
Burpees/Swings
21 Burpees, 15 SwL, 9 SwR
21 SwL, 15 SwR, 9 Burpees
21 SwR, 15 Burpees, 9 SwL

A nice long set of Kettlebox using 2min rounds and ending with a 2min bridge (total 18mins)
Box(2), SwL(1), SwR(1), Skip(2), CL(1), CR(1), Box(2), PpL(1), PpR(1), Skip(2), SnL(1), SnR(1), BrS(2)

Spetsnaz Rolls/Thrusters(Squat press - SqP)
21 Spetsnaz, 15 SqPL, 9 SqPR
21 SqPL, 15 SqPR, 9 Spetsnaz
21 SqPR, 15 Spetsnaz, 9 SqPL

Slingshot/Snatches
21 Slingshot, 15 SnL, 9 SnR
21 SnL, 15 SnR, 9 Slingshot
21 SnR, 15 Slingshot, 9 SnL

Boxing mix again. 3mins on each of Box,Skip,Kettlebells(freestyle),Bridge (total 12mins)
HRmax=173, 1121 kcal
HR-20100116-07h00-S