A:Warm Up
1. 4 x 30s on 30s off: Double unders *on the 30s off, cycle through: Plank Side planks x 15s Hollow Hold Super Man hold 2. 10 Back Squats with EB 10 Box Jumps 10 Ring Rows 10 Squat Cleans with EB -ADD WEIGHT- 8 Back Squats 8 No push-up burpee tuck jumps 8 Pushups -ADD WEIGHT- 5 Squats at workout weight with prescribed tempo 3-5 Strict pullups add starting weight and begin. B1: Back Squat (3x5) Use tempo of 64x2 6s down 4s in bottom x-plode up 2s pause at top Rest 30-45s befor B2 B2: Weighted Pull-ups (3x5) For those who found the neutral grip ring pull-ups very beneficial last week, use them again, this time maybe try lighter assistance. Start a new round every 4-5 minutes for 12-15 C: Metcon (AMRAP - Reps) 5 Minute AMRAP: Squat Cleans @ 155/105 Should be tough. Singles throughout. Scale accordingly. D: Metcon (AMRAP - Reps) 4 Minute AMRAP: Box Jumps with a step down @ 24/20 E: Metcon (AMRAP - Reps) 3 Minute AMRAP: No Push-up Burpee muscle up *Scale to burpee pullups if needed. F: Metcon (AMRAP - Reps) 2 Minute AMRAP: Double Unders Unless youve NEVER done a double under, please push to practice double unders for the full two minutes. G: Metcon (AMRAP - Reps) 1 Minute AMRAP: Air Squats
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June 2020
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