A. Warm Up
12 minutes to complete: 2 Minutes A/B 10 PVC Overhead Squat 10 PVC Passes 10 Lateral Lunges 1 Minute Run (2 laps) 10m Crab walk 10 Snatch Balances 10 Snatch Deadlifts Row 2 Minutes 10 Muscle Snatches 10 Power snatches 10 Drop Snatches Begin warming up snatches ~5 minutes B. Hang Power Snatch (4 x 1.1.1) Rest 10s between singles. Start a new round every 3 minutes for 12. *Below the knee hang C1. Snatch Grip Deadlift (3 x 3) Pause 2 seconds above the knee. Rest 15s C2. Push Up (Varies) Hand Release at the bottom Full / Knee depending on individual 4 seconds negative RX+ 12 Scaled 3x8 @ harder variation than last week Start a new round every 3 minutes. Move with a purpose D1. Handstand Push Ups (AMRAP 45s) Post best round total to wodify. In notes, post other round scores. D2. Weighted Front Plank (3 x 30-45s) Place weight on lower back Start a new round every 3 minutes E. Metcon (Calories) 8 minutes: First 50s of every minute, row or ride at easy pace, then last 10s it's an all out sprint. RX+ A/B RX Rower
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |