A. Warm-up
800 Meter Run followed by, 3 rounds of: 10 Spiderman and reach 8 push ups 6 snap ups 4 tuck jumps 2 roll outs followed by: Barbell Warmup (Empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses + Stretch 5 Front Squats 5 Stiff-Legged Deadlifts Scoring: Not Scored B. 8 Rounds For Time of Clean and Jerks 8 Rounds for Time: 5 Clean and Jerks @ 135/95 lbs Rest 30 seconds between each round Coach's Notes: Strictly minimum 30 seconds of rest in between rounds. You can go late on those 30 seconds but never early. The 30 second rest between every 5 reps is mandatory. rest 3-5 minutes before part C. C. Boom Boom Pao Minute 0:00-10:00 AMRAP 7 Run 1200 meters Max Snatches @ 75/55 Minute 10:00-18:00 AMRAP 5 Run 800 meters Max Cleans @ 95/65 Minute 18:00-21:00 AMRAP 3 Run 400 meters Max Thrusters @ 115/75 Scoring: Reps (higher is better)
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February 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |