A. Warm Up :30s Burpees :30s High Knees :30s Plank Shoulder Taps :30s Groiners 2 Laps around build. Grab a barbell then: 10 Strict Presses 10 Front Squats 10 Sotts Presses (May need PVC) 5 High Hang cleans 5 Power Cleans 3 High Hang Squat Cleans 3 Hang Squat Cleans 3 Squat Cleans Mobilize Front rack and ankles x2 minutes each B. 12 Lifts Of Christmas (AKA Big Clean Complex) Every 4 Minutes for 16: High Hang Clean Hang Clean Clean Push Press High Hang Clean Hang Clean Clean Push Jerk High Hang Clean Hang Clean Clean Split Jerk Coaches discretion on this one. RX will be all unbroken but new members or those just out of foundations will rest as needed in between reps to ensure form is number one priority. This is a lot of work and its easy to overdo it, so listen to your coaches and your body. C. Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 10 Toes to Bar 10 Hand Release Pushups 10 Kettlebell Swings RX is 24/16 and Toes to Bar Scale as needed.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |