A. Warm Up
400 meter run/row or skip for 3 minutes; followed by: 2 sets (light KB then heavy KB) 10 KB suitcase Deadlift R 10 Waiter's squat R 10 Push press R 10 meter KB oh carry R 10 KB suitcase Deadlift L 10 Waiter's squat L 10 Push press L 10 meter KB OH carry L 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. Halting Clean Deadlift + Hang Clean + Clean 1-1-1-1-1-1-1-1-1 Halting Clean Deadlift + Hang Clean + Clean
Rest 1 minute between sets Coach's Notes: percentage of your 1 RM C&J rest 3 minutes D. 3 Rounds For Time of Dumbbell One-Arm Overhead Walking Lunge Steps, Toes to Bars, Burpees, and Running 3 Rounds for Time:
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |