A. Warm Up
60s each side front rack stretch 60s Squat Hold Then, 3-4 slow rounds 6 light hang squat cleans 5 Box Jumps (High) 4 Kick up to handstands Muscle up practice and skill work B. Clean (Build to 90%) Build ONLY to 90% no matter how good it feels. Testing this next week. Save it. If you don't know your 1rm, build to a comfortable single leaving some in the tank for next weeks max out C. Back Squat (3 x 2) Start at 85% and build D. Metcon (4 Rounds for Time) 4 sets: RX+ 2-3 Muscle Ups 15 Wall Balls @ 30/20 10 Burpees Rest 1:1 RX 6-8 Chest to bar pullups 15 Wall Balls @ 20/14 10 Burpees Scaled 6-8 Ring rows or 3-5 negatives 15 Wall Balls 10 Burpees
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2020
Categories |
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |