A. Warmup
Run 400m 10 KB Strict Press (5/5) 1 Pass OH KB carry (L) 10 KB Push Press (5/5) 1 Pass OH KB Carry (R) 10 alt. KB C&J 1 Pass OH KB Walking Lunge (L) 10 KB Swings 1 Pass OH KB Walking Lunge (R) 10 Goblet Squats 10 Down Dog to cobra with remaining warmup time, begin warming up for the Split jerk Scoring: Not Scored B. Split Jerk 6 x 2 Every 90 seconds, for 9 minutes (6 sets): 2 Split Jerks Coach's Notes: Warmup to about 70-75% then we will build from there over the course of 6 sets. Goal is good mechanics overhead C. 10 Rounds For Time of Power Cleans, Front Squats, Shoulder to Overheads, and Box Jumps 10 Rounds for Time:
Time Cap: 20 minutes Coach's Notes: Add a rep each round to the Barbell movements and add 2 reps each round to the box jumps.
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |