A:Warm Up
00:00-03:00 Cardio. Run row or ride for the full three minutes. 30s hard, 30s each 03:00-10:00 5/5 Laying leg raise with ankle circle 10 Rocking frog stretch (breathe with each rep) 5/5 Slow and exaggerated single arm circles 3 Turkish get ups each side 10 Goblet squats 5/5 single leg deadlifts 10:00-15:00 Grab a barbell and perform: 5 deadlifts 5 power cleans 5 front squats 5 strict presses 5 good mornings 5 back squats 5 thrusters 15:00-20:00 set up for Part B B: Metcon (No Measure) 20:00-36:00 16 Minute Alt EMOM Skill work Min 1: 3-5 Clean and Jerks + 1 rope climb Min 2: 6-10 reps of pull gymnastics Min 3: 7 Thrusters + 5 Burpees Min 4: Rest and walk -Clean and jerks should be fast and unbroken. -Pull gymnastics can be: Ring rows pull ups Jumping pull ups Chest to bar Muscle ups (2-5 reps) Toes to bar or anything along those lines. -Thrusters UB and fast. C: Metcon (AMRAP - Rounds and Reps) 16 Minute AMRAP with a partner: Switch at any point to maximize score. 20 DB Burpee @ 50/35 20 Pull-ups 20 Cal Row or Bike
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |