A. Warm Up
2 Lap Run
20 Jumping Jacks
20s Hollow Rocks
20s Jumping Lunges
2 lap run
Then, with a barbell:
10 BTN Presses
10 Overhead Squats
10 Good Mornings
B. Snatch Balance (EMOM x 10)
Every minute on the minute, perform 1 snatch balance, build to a moderate weight. Pause for 3 seconds in the bottom position.
C1. Bulgarian Split Squat (3 x ME)
AMRAP @ 25% Backsquat (Each leg)
If you don't have a 1rm back squat, use a moderate load and perform 10-12 reps per leg. Rest 30s before C2. Post total reps between both legs.
C2. Weighted Pull Ups (3 x 4)
Add weight if able, if not you can perform negative pullups if needed. Rest 30-45s before C3
C3. Legless Rope Climb (3 x 2)
If you do not have legless rope climbs, perform 1-3 regular rope climbs. try to increase the volume from last week.
D. Metcon (AMRAP - Reps)
6 Minute AMRAP:
2 Overhead Squats @ 95/65
2 Chest to Bar Pullups
4 Overhead Squats @ 95/65
4 Chest to bar pullups
RX is 75/55 and regular pullups
Goblet squats and inverted rows or ring rows
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)