A.Warm-up
400 Meter Run 60 seconds couch stretch each side 60 seconds pigeon pose each side 60 seconds of Kang Squats 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 Scoring: Not Scored 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 5:00-7:00 - rest On minute 7:00 - 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 C. Power Snatch 8 x 5 Every 90 seconds, for 12 minutes (8 sets): 5 Power Snatches @ 115/75 lbs Coach's Notes: Every set needs to be Touch and Go. This is a barbell cycling exercise. Rest and prepare for part D in 5 minutes D. 21-15-9 Squat Cleans and Ring Dips Elizabeth 21-15-9 Reps for Time:
Coach's Notes: Scaled: lower weights down/ HRPUs instead of Ring Dips
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |