A. Warm Up
4 Minute row or bike or run Then as a group, clean warmup: 10 Deadlift 9 Clean High pulls 8 Muscle Cleans 7 Front Squats 6 Power Cleans 5 High Hang Squat cleans 4 Hang Squat Cleans 3 Cleans From floor Add weight 3 cleans from floor Mobilize a bit more and add weight if needed, then its go time. B: Squat Clean (4x3, 4x2) Every 2 minutes for 16: Sets 1-4x3 sets 5-8x2 Build to a heavy touch and go. C: Metcon (Time) 4 Rounds For Time: 8 Power Cleans @ 60% of bodyweight 8 Lateral Burpees over bar 8 Front Rack Lunges (4/4)
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2020
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |