A:Warm Up
With a partner Altnernate for 8 minutes P1: 250m row P2: 10 dead bugs +10 birddogs+ Plank hold Switch and repeat Then 2 sets 12 wall facing squats 12 wall slides 12 superman rocks Begin warming up deadlifts and push press B1: Clean Grip Deadlift Set up like a clean and pull from floor, follow typical bar path that you would for the clean. Pause 2" off the floor 2s Stand all the way up Pause 5s at knee on way down. B2: Push Press Pause 2s in Dip 1s Overhead 4s Lower Min1: Clean Grip Dead Min2: Push Press Min3: Rest and add weight x4 sets (12 minutes) C: Metcon (3 Rounds for time) For Time: 21 Hang Power Cleans @ 95/65 21 Push Jerk @ 95/65 21 Lateral Burpees Over Bar Rest Until 7:00 Mark 15 Hang Power Cleans 15 Push Jerks 15 Lateral burpees over bar Rest until 12:00 9 Hang Power Cleans 9 Push Jerks 9 Lateral Burpees Over Bar Increase intensity for each round. RX+ is 115/75
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |