A:Warm Up
00:00-07:00 Line drills and dynamic movement/joint prep 07:00-14:00 Hip mobility/flow routine Quad and lat foam roll 14:00-20:00 As a group: (Empty Bar) 5 Deadlifts 5 bent over rows 5 clean high pulls 5 muscle cleans 5 Front squats 5 Strict Presses 5 good mornings 5 back squats (Unbroken and minimal rest) With remaining time, begin warming up complex. B: Metcon (Weight) 7 sets of: 2 hang power cleans 2 front squats Points of performance: In hang, shoulders out over bar, knees back, shin vertical and speed through the pull. C: Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |