A:Warm Up
00:00-5:00 Skip Rope Every minute on the minute, 5 no push up burpees 5:00-10:00 Athlete specific mobility. Address any trouble areas on a case by case basis and spend 5 minutes working on it. 10:00-20:00 Grab an empty barbell and complete the following: 6 Stiff legged deadlifts 6 clean high pulls 6 muscle cleans 6 over and back presses (from front to back rack) 6 front squats 6 good mornings 6 back squats with remaining time, warmup for the squat clean, B: Squat Clean (2,2,2,2,2,2,2) Every 2 minutes for 14, 2 touch and go squat cleans. Build to a heavy double by the end. If it feels good, go for a PR attempt. C: Metcon (AMRAP - Rounds and Reps) 18 minute AMRAP 50 single arm DB overhead walking lunged (25 steps per side) 30 Push-ups 50 Double Unders 30 Hollow Rocks 50 Situps 30 Pull-ups 50 Air Squats 30 Cal Row
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |