A:Warm Up
3 Rounds Of: 30 Single Unders(Doubles for round 3) 10 Lunges w/ Pass Thru 10 hollow rocks 10 Cal Sprint on Rower Mobility: Barbell Front Rack Triceps Smashing x 60s each side Lacrosse Ball to vastus medialis x 60s each With remaining time in a 20 minute window, begin warming up barbell movements. B1: Power Clean (2@50%, 2@60%, 1@70%, 1@80%, 1@90%, then test) While this is a light testing week, lets focus on sound mechanics and not getting carried away with what the numbers say. Every day cant be a PR, but it CAN be a chance to work on quality. B2: Push Press (6x1) Build over the course of the 6 rounds. Min 1: Power Cleans Min 2: Push Press This is a 12 minute strength workout C: 500m Row (Time) Max Effort 500m Row Rest 5 minutes before D. D: Metcon (AMRAP - Rounds and Reps) 8 Minute AMRAP 6 Toes to Bar 12 Alt DB snatches @ 50/35 24 Double Unders
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February 2018
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)