15 min achieve a 10 rep max Overhead Squats
3 Rounds For Time: (18min cap)
5 Overhead Squats 115/75 RX+155/105 MRX 75/55
4 Overhead Lunges (alt ft)
3 Front Squats
2 Front Rack Lunges (alt ft)
14 Toes to Bar
600m Run/Row or 1.5km Assault Bike
Core & Overhead Squat Development
14 Kettlebell Dead Snatch (each arm)
28 Barbell or PVC Sotts Press (snatch grip)
14 Evil Wheels
28 Double Kettlebell Overhead Reverse Lunges alt legs
Keith Sweat lookin good! Keith is a top notch dude that brings great energy and camaraderie to any class he attends. He’s got a great attitude and goes about his business the right way. He’s been smart and worked hard since joining CFHSV and it’s paying off. Keith is the man! Keep it up stud!
Keith! Great addition to the 7AM mafia. Freakishly strong! And always brings a laugh when his phone alarm goes off during class on Mondays reminding him to put his ladder on his truck….
Power, baby! That’s spot on when it comes to this dude. Keith is an experienced lifter with some serious strength, but he’s also a CrossFitter through and through. He’s incredibly likable, always friendly and easy to talk to. He’s been consistent and motivated since joining CFHSV, and we are so glad to have him as part of our community! Stay the course, stud, it’s paying off! ?
Always fun working out with Keith!! He is as strong as they come and always encouraging everyone! He’ll even write your scores down for you when Tabata kicks your butt. Keep it up Keith!
A. 135 x 10
B. ? (tweaked hammy in 2nd rnd of lunges)
C. Stretching
Training with 185 Back Squat
15:09 Scaled to 155# back squat and lunges
200 (10) / 14:18 rx+ (row)
A. 140
B. 13:56 Rx
Power that’s it right there!! Love having Keith at CFHSV and part of our 7:00 a.m. crew! He brings not only his awesome strength to our community but a fun sense of humor too! Keep up the great work, Keith!
A. 65#
B. 16:23 scaled to 55#/row
Thanks Misty and Brian! Cold morning for coaching!!
A. 8 @165
B. 15:33 rx+
A) 185 (10)
B) 15:53 Rx+
70
16:35 row, scaled to 65lbs
A: 145(10), rested a bit then 155(10)
B: ~ 18:10 Rx with run. Was coming in the door at 18min cutoff. That OH lunge was on the edge for me.
C: Complete, Sotts press is my fave 🙁
Way to work JoshKennedy…you were missed at 0500.
A. 210(10)
B. 13:29 Rx+
Keith is pure power. He is as strong as a bull. He will keep you laughing and has been a great addition to CFHSV. So glad you found us, stud!
6 rounds of:
12 KB squats
10 R arm KB snatch
8 OH KB lunges
28 sit-ups
1.5k bike
31:47 @ 16kg
A. 10@165. then 9@185
B. 14:26 RX row
17:19 scaled to 135 back squats and front squat
160-10
13:45@115,row
A: 95(5)-115(5)-135(10)
B: 13:21, RX @115# w/Bike
A. 125(10)
B. 13:29 rx+ (row)