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. Snatch 2-2-2-2-2-2 Every 2:30, for 15 minutes (6 sets): 2 Snatches Loads per set (by %): 60, 65, 70, 75, 80, 85+ Coach's Notes: You can drop from the top in your last two sets and take no longer than 3 seconds to reset. C. Clean and Jerk 5-4-3-2-1-1-1 Every 2:30, for 17:30 (7 sets): Clean and Jerks
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |