A. Warm-up
400 Meter Run followed by: 10 Kang Squats 10 Samson stretches 10 Lateral lunges 60 seconds of Prayer stretch followed by: 1 lap around the building Single arm KB OH carry (swap at halfway mark) 10 Single arm KB OH squats (5 each side) or 10 PVC OH Squats if mobility is lacking B.Barbell Cycling Primer On the 0:00 - 5 minute EMOM 1- EB OH Squat x 5 2- OH Squat x 4 (light weight) 3- OH Squat x 3 (moderate weight) 4- OH Squat x 2 (continue to increase weight) 5- OH Squat x 1 (heavy single) minute 5:00-6:00 - rest On minute 6:00 - 5 minute EMOM 1- EB Snatch Balance x 5 2- Snatch Balance x 4 (light) 3- Snatch Balance x 3 (moderate) 4- Snatch Balance x 2 (increase) 5- Snatch Balance x 1 (heavy single) Scoring: Not Scored Coach's Notes: NO FAILS POWER SNATCH CYCLING C1. 0:30 of Power Snatches Perform as many reps in 30 seconds of:
C2. 0:30 of Power Snatches Perform as many reps in 30 seconds of:
C3. 0:30 of Power Snatches Perform as many reps in 30 seconds of:
C4. 0:30 of Power Snatches Perform as many reps in 30 seconds of:
Rest for 3 minutes, then Power Clean Cycling D1. 0:30 of Power Cleans Perform as many reps in 30 seconds of:
D2. 0:30 of Power Cleans Perform as many reps in 30 seconds of:
D3. 0:30 of Power Cleans Perform as many reps in 30 seconds of:
D4. 0:30 of Power Cleans Perform as many reps in 30 seconds of:
Rest for 5 mins, then E. 5 Rounds For Time of Running and Overhead Squats Nancy 5 Rounds for Time:
Coach's Notes: Isabel instead of Nancy only if it is raining - not a choice between the 2. F. For Time: Snatches Isabel For Time:
Coach's Notes: Isabel instead of Nancy only if it is raining - not a choice between the 2.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |