A. Warm Up
All row or ride 30 Cals Run 2 laps Then: 25 Dubs/50 Singles 20 PVC OH Squats 20 High Knees 20 Lunges 15 Situps 20 PVC Passes Then as a class: 5 Snatch Grip DL 5 Snatch High Pulls 5 Muscle Snatches 5 Snatch Grip Push Press 5 Overhead Squats 5 Drop Snatches 5 Power Snatches 5 Squat Snatches *Coaches: Critique, look for hip contact. Emphasis SPEED! B. Metcon (Weight) 15 Minutes to find heavy complex of: RX+ Power Snatch Hang Squat Snatch Overhead Squat RX Power Snatch Hang Power Snatch Overhead Squat to end range Scale: Every 90-120s 3 Muscle Snatches 3 Power Snatches 3 BTN Presses C. Metcon (No Measure) 20 Minute Alt EMOM: RX+ M1: Row 15/12 cals M2: 10 Box Jumps to 24/20 M3: 10 Alt DB Snatches M4: Toes To Bar RX M1: Row 12/10 Cals M2: 8 Box Jumps M3: 10 Kettlebell swings @ 24/16 M4: 8 toes to bar or Knee Raises Scale as needed.
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |