A:Warm Up
2 minutes of jump rope 2 Lap Run 5 inchworms 3 spiderman stretch x 20s each Then... 2 sets 10 banded pull aparts (palms up) 10 banded tricep extensions 10 air squats 10 Snatch grip deadlifts With remaining time in a 20 minute window, begin warming up snatch. B: Metcon (Weight) Every 90s for 10 sets: Snatch grip deadlift with 2s pause at knee Hang Snatch from knee Overhead squat We did a similar complex last week (no pause at knee and EMOM format) Try to add 3-5% on this weeks. C: Metcon (AMRAP - Rounds and Reps) 8 Minute AMRAP: 5 Pull-ups 20 Jumping Lunges 5 Wall Balls RX+ C2B 25/16+ RX Pullups 20/14 Scale as needed. Rest 4 minutes before part D D: Metcon (AMRAP - Rounds and Reps) 8 Minute AMRAP: 5 Dips 10 Kettlebell Swings 5 Toes to bar RX+ HSPU 32/24 Toes to bar RX Dips 24/16 Toes to bar Scale as needed.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |