A. Warm Up
3 Minutes of jumping rope (work on double unders only after the first minute or so) EMOM: 1: 6 Press to Squat 2. 5 Heaving Snatch Balance+3 Drop Snatches 3: 5 Muscle snatches + 5 Overhead squat with a 2s pause in bottom 4. (Snatch High pull+ power snatch) x 4 5: Rest and add some weight (~50% of max) 6. 5 Snatch Lift offs + 2 Power Snatches 7. 3 Position power snatch + overhead squat 8. Run through todays complex x 2 B. Metcon (Weight) Every 2 minutes for 10: Snatch Deadlift Snatch High Pull Snatch (2s pause in bottom) Rest 3s before each piece. Focus on set up. C. Metcon (Weight) Every 2 minutes for 8: Power Clean Push Press Push Jerk x 2 Split Jerk D. Metcon (5 Rounds For Time) Every 4 minutes for 20: RX+ 12 TTB 6 Strict HSPU 8 Box Jump Overs 12 Cals AB 6 Handstand shoulder taps (12 total) 8 Chest to Bar Pulls RX 8 Toes to bar 4 Handstand Pushups 6 Box Jump Overs 10 Cals AB 2 Wall Walks 6-8 Pullups Scaled 10 Hanging leg raises 10 Pushups 10 Box Jumps 10 Cals Bike 10 Plank Shoulder taps (Each) 10 Ring Rows
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February 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |