A:Warm Up
00:00-12:00 With a partner, complete the following: A1. Partner 1 holds plank Partner 2 does 10-15 kip swings Switch repeat A2. Partner 1 does 15 shoulder to overhead with empty bar Partner 2 holds the bar overhead Switch and repeat A3. 30 Medicine Ball Situps with a partner A4. Partner 1 does 15 wall balls Partner 2 holds a wall ball goblet squat Switch and repeat. 12:00-20:00 Warm up deadlift B1: Clean Grip Deadlift Set up like a clean and pull from floor, follow typical bar path that you would for the clean. Like last week, but this time pause 2 inches off floor and at knees. Rest 20s Before Push Press B2: Push Press (5x3 @ 4010) Treat B1 and B2 as an alternating EMOM x 10 (5 sets total) be quick with adding weights. C: Metcon (3 Rounds for time) 3 Rounds EACH for Time: 10 Hang Power Cleans @ 115/75 20 Pushups 10 Burpees over bar 20 Double Unders 10 Front Squats @ 115/75 Go every 4 minutes for 12. Scale as needed.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |