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 B. Pause Back Squat 4 x 3 Every 2 minutes, for 8 minutes (4 sets): 3 Pause Back Squats @ 50% (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 12-10-8-6 Front Squat
Rest 90 seconds between sets D. 3 Rounds For Time of Power Cleans, Toes to Bars, Shoulder to Overheads, and Chest-to-Bar Pull-Ups 3 Rounds for Time: 15 Power Cleans @ 115/75 lbs 12 Toes to Bars 9 Shoulder to Overheads @ 115/75 lbs 6 Chest-to-Bar Pull-Ups Coach's Notes: RX + is Bar Muscle Up instead of Chest To Bar Pull Ups
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |