A:Warm Up
00:00-12:00: 4x Shuttle Run 2x Knee Hug Walk 1x Quad Pull Walk 1x Toy Soldier 1x Duck Walk 1x Inchworm 1x broad jump 2x Spiderman lunge walk With remaining time, perform band distracted overhead opener. 12:00-22:00 10 Minute EMOM Minute 1: 10 BTN Presses + 5 Overhead squats Minute 2: 10 Snatch Deadlifts + 5 Muscle Snatches Minute 3: 10s Slow Snatch Deadlift + 5 Hang Power Snatches Minute 4: 5 Heaving Snatch Balances + 5 Drop Snatches Minute 5: 10 Snatch Lift offs + 5 Hover snatches Minute 6: Run a lap Minute 7: Add weight Minute 8: Go through complex once. Minute 9: Add weight Minute 10: Go through complex again. Begin workout B: Metcon (Weight) 10 Minute EMOM: 4 Snatch Deadlifts 3 Hang Power Snatches 2 Overhead Squats Have all weights ready and off to the side. C: Metcon (Time) 2 Rounds for Time: 20 Goblet Squats 20 Box Jumps 20 KB Swings @ 32/24 50 Double Unders 20 Toes to Bar 20 Hang Snatch @ 75/55 20 Pushups 50 Double Unders Scale as needed.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |