A. Warm Up
400 meter run/row or skip for 3 minutes; followed by: 3 Sets 10 Front rack Box Step Ups (5 each side) 10 walk outs 10 lateral lunges 10 jump squats followed by an empty bar set on your Back Squat Cap this at 15 minutes! Scoring: Not Scored B. Back Squat 10-8-6-4-2 Within 15 minutes: Back Squat
Rest as needed 5 minutes to rest and transition to CLEAN TECHNIQUE C. High Hang Clean + Hang Clean + Push Jerk + Split Jerk 1-1-1-1-1-1-1-1-1 High Hang Clean + Hang Clean + Push Jerk + Split Jerk
Rest 1 minute between sets Coach's Notes: percentage of your 1 RM C&J rest 3 minutes and get ready to go FAST D. 3 Rounds For Time of Deadlifts, Hang Power Cleans, and Shoulder to Overheads 3 Rounds for Time:
Coach's Notes: Mini DT
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2020
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |