A. Warm Up
Foam Roll - 90 seconds each Thoracic Glute Quads and Adductors Lats Hamstrings followed by: 3 rounds: (every round increase speed on the row) 100 m Row 3 inch worms 6 Spiderman Lunge and reach 9 Bottom half of burpee Scoring: Not Scored B. 3-Position Clean + Push Press + 3-Position Clean + Push Jerk + 3-Position Clean + Split Jerk 6 x 1 Every 5 minutes, for 30 minutes (6 sets): 3-Position Clean + Push Press + 3-Position Clean + Push Jerk + 3-Position Clean + Split Jerk Coach's Notes: Today's big clean complex will be done with the hopes of hitting big percentage numbers close to your Push Press max. With that in mind, you are allowed to drop from the top after each Overhead lift in your final 2 repetitions. Each 3 position clean needs to be unbroken for your lift to count. Long Breaks are put in for your benefit. ;-) C. Run 1 mile For Time: Run 1 mile
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |