A. Warm Up
Banded shoulder stretch with external rotation bias x 60s each side 10 Squat To stands with a 2 second hold at end positions 10 Slow overhead squats with PVC or bar Every 30s for 2 minutes 2 Hang Power Snatches 1 Overhead Squat Every 20s for 2 minutes 2 Snatch Balances 1 Drop Snatch -add light weight Every 30s for 2 minutes 3 snatch pulls + 2 Hang Snatches Review complex and begin B. 3 Position Snatch (E2MOM 10 minutes) Floor, below knee, abover knee* C. Metcon (Calories) EMOM x 8 Min 1: 20s Row or Bike @ 100% Min 2: Deadlift x 3 @ ~80% To scale this workout for: Lower the weight and raise the reps so at the second minute you are performing a comfortable set of 6-8 reps. D. Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 10 OHS @ 95/65 10 Toes to Bar 30 Double Unders RX 75/55 Scaled Front squats @ same weight as RX
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |