A. Warm Up
2 Minute Squat Hold EB Front Rack stretch x 60s Then: 3 Rounds Run 2 laps 10 Front Squats 5 Burpees 5 Thrusters 10 Spiderman lunges 5 Hang Power Cleans B. Front Squat (4 x 6 changing tempo) Every 2 minutes for 8, perform a total of 6 front squats following this tempo: 3 reps @ 3211 2 reps @ 2111 1 rep with no tempo. Moderate weight here, focus on positions C. Metcon (Weight) Every 2 minutes for 12: 5 Hang Power Cleans 3 Front Squats 1 Thruster RX+ start at 135/95 and build RX start at 95/65 and build Scale start at EB and build *Post heaviest weight successfully lifted D. Metcon (Weight) 3-5 sets as a finisher 10 Curls each arm 8 single leg squats (4/4) Single leg squats can be to a bench, weighted pistols, pistols or any other variation of single leg squat movement
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |