A. Warm Up
Run 400m 20 PVC Overhead squats 20 Plate overhead Lunges 20 PVC Passes As a group, snatch press: 10 Straight Legged snatch deadlifts 9 Snatch High Pulls 8 Muscle Snatches 7 BTN snatch presses 6 Overhead Squats 5 Heaving snatch balances 4 Drop Snatches 3 Hang Power Snatches 2 Hang Squat Snatches 1 Overhead squat with 10s pause in bottom B. Hang Snatch (Build to a Heavy Single) 3,3,3,2,2,1,1,1 Every 2 minutes for 16 C. Metcon (Time) 3 Rounds For Time: 21 Deadlifts 15 Front Squats 9 Hang Cleans RX+ 135/95 RX 95/65 Scale as needed
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 |