A:Warm Up
00:00-12:00 10 EB Deadlifts 10 EB Snatch High Pulls Run 3 Laps 8 Muscle Snatches 8 Overhead Squats Run 2 Laps 6 Power Snatches 6 Snatch Balances Run 1 Lap 4 Squat Snatches 4 Overhead squats with pause Add weight and get ready to begin hang snatch work. B: Metcon (Weight) 10 Minute Alt EMOM: Min 1: Bike 20-30s HARD Min 2: 2 Hang Squat Snatches *Hang Power is scaled x 5 reps Rest 2 minutes before C C: Metcon (Weight) 8 Minute Alternating EMOM: M1: 30s KB Front Rack walking lunge M2: Run 1 lap Rest 2 minutes before D D: Metcon (Weight) 6 Minute Alt EMOM: M1: Heavy front rack carry (Heavier than Part C) M2: 40s Row Rest 2 minutes before E E: Metcon (Weight) 4 Minute Alt EMOM: M1: 1-2 Rope Climbs M2: 40s Farmer Carry Rest 2 minutes before F F: Metcon (AMRAP - Reps) 2 Minute AMRAP: DB or KB Thrusters choose a weight that allows for intensity to be maintained across the 2 minutes.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |