A:Warm Up
3 Rounds: 30 sec Med Ball squats 30 Sec Jumping jacks 30 Med Ball thruster 30 sec face down swimmers 30 sec Wall Balls 30 sec PVC Passes Mobility 10 BB good morning + Squat 10 Wall Squats 90 sec Overhead Squats B: Metcon (Weight) Alternating EMOM x 16 : Min 1: 3 Heavy Power Snatches Min 2: 6 High Box Jumps Min 3: 9 Cal Row HARD Min 4: REST and change weights. This is a warmup/skill piece leading into our partner workout today. Focus on sound mechanics and don't add weight if form isnt dialed in. C: Metcon (Time) Teams of 2 Complete (Split anyway you want): Row 2K 50 Hang Power Snatches @ 75/55 50 Thrusters Row 1K 30 Hang Power Snatches @ 95/65 30 Thrusters Row 500m 10 Hang Power Snatches @ 115/75 10 Thrusters Above is RX. RX+ is: 95/65 115/75 135/95 Scale as needed but ensure that the weight increases as the workout goes on.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |