A:Warm Up
00:00-6:00 Run 1 Lap 30 double under or 30s Jumping rope 30 Jumping Jacks 20 Superman stretches 10 Squat to stand 6:00-20:00 Snatch prep 5 Behind the neck presses 10 Overhead Squats 5 snatch balances 10 Snatch Deadlift 5 Snatch high pulls 10 muscle snatches 5 overhead squats with a 2s pause with remaining time, begin warming up for snatch balances out of the rack. B: Snatch Balance (3,3,3,2,2,1) Every 2 minutes for 12. pause in the bottom for 3 seconds. C: Snatch (5x2) Every 2 minutes for 10: 2 snatches ,starting with ~75% of heaviest snatch balance. C: Metcon (Time) For Time: 40 Wall Balls @ 30/20 30 Box Jumps with step Down Rest EXACTLY 1 minute 30 Wall Balls @ 30/20 20 Box Jumps with step down Rest Exactly 1 minute 20 Wall Balls @ 30/10 10 Box Jumps with step down. RX is 20/14 Scale as needed. Step ups are ok.
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 |