A. Warm-up
Row 500 meters, then followed by 3 rounds of: 10 Lateral lunges 10 Knee over toes Samson stretch (5 each side) 60 seconds Squat hold 10 Kip Swings 10 Hollow rocks (or until the 20 minute mark) Scoring: Not Scored warm up for your back squat. practicing tempo as you increase weight to your starting percentage B. Pause Back Squat 4 x 3 Every 2 minutes, for 8 minutes (4 sets): 3 Pause Back Squats @ 75-80% (32X1 tempo) Coach's Notes: Rest anywhere from 90 seconds to 2 minutes after every effort Rest 3 minutes then do part C C. Front Squat 12-9-6-3 Front Squat
Rest 75 seconds between sets D. For Time: Double-Unders and Burpee Pull-Ups For Time:
Time Cap: 15 minutes Coach's Notes: RX+ is Burpee Muscle up
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |