A. Warm Up
Row 500m 3 Rounds: 10 DB Push Press 10-15 Ring Rows 8 Overhead Squats B. Muscle Snatch (1 or 3 RM) Build to a conservative max. Focus on speed and path. Beginners will find a comfortable 3 rep max and treat this as skill development. C1. Snatch Grip Deadlift (3 x 2) Rest 10s before part C2. Start a new round every 3 minutes for 9. C2. Plyometric Push Ups (3 X Max Reps) -Chest Slap -Clapping -Up to a mat -or even just aggressively pressing hard enough so that you palms raise slightly off the floor. D1. HSPU (Handstand Push Ups - 3 X AMRAP 60s) Rest 10-15s before part D2. Post biggest set to wodify. D2. Hollow Rock (3 X 60 seconds) Start a new round every 3 minutes for 9. E. Metcon (Calories) 15s Assault bike @ 100% effort. Rest as needed between each effort. x5
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September 2019
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |