A. Warm Up
Complete the following: 10 Normal Stance Squats 5 Burpees 10 Wide stance squats 5 Power cleans with empty bar 10 Narrow stance squats 5 Front squats with empty bar 10 offset squats (Right leg in front, toes out) 5 Push press with empty bar 10 offset squats (left leg in front) 5 Push jerks Then begin warming up front squats B. Front Squats (Every 2 minutes for 8: 1 rep) We only have 4 sets, so make them count. Before time starts, you should be at about 85+% of your current 1 rep max. Beginners: Perform 4 sets of 8 to build up the necessary volume to handle max loads in the future. C. Metcon (Weight) EMOM x 8 Power Clean Push Jerk Build across all sets D. Metcon (4 rounds for time) 4 Sets at tough effort: 5 Squat cleans 5 Burpee Pullups 100m Sprint Rest 2 minutes between sets For the run: This will be an out and back. We want you to use the straightaway to gain some good speed and push yourself on the run. RX+ 155/105 Chest to bar RX 135/95 Pullups Scaled Lighter weight from the hang if needed Burpees
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |