A. Warm Up
2-3 Minutes of movement 2-3 minutes of hip and front rack mobility then, 3 rounds: 5 Squat cleans at light weight 2-6 Pull-ups Row 8 pulls as hard as possible B. Metcon (Weight) Every 2 Minutes for 10: Clean Pull + Squat Clean x 2 Rest 15s between each complex C. Paused Front Squat (1.1 X 3) Pause 2 seconds in the bottom. Rest 15s between singles. Start a new set every 2-3 minutes. D. Metcon (Weight) Every 2 Minutes for 12: RX+ 2-3 Muscle ups 5 Squat Clean Thrusters @ 135/95 (Singles) RX 5/3 Chest to bar 5 Squat clean thrusters @ 115/75 Scaled 8 Pullups or ring rows 5 Squat clean thrusters at a lighter load E. Metcon (4 Rounds for Reps) 4 sets: 15s Row For peak wattage rest as needed between
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |