CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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August 27, 2017

26/8/2017

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​A. Warm Up
400 meter run followed by mobility,
60 seconds each side:
couch stretch
pigeon
lat stretch
dragon

3 rounds:
10 Box jumps
5 romanian deadlifts
5 Power cleans
5 sotts presses
5 snatch balances
5 OH Squats

start with EB then see if you can add weight EB snatches and clean and Jerks remaining time in 20 minutes...


Scoring: Not Scored
Time Cap: 20 minutes


B. Snatch 5-3-2-1-1-1-1-1
Within 20 minutes: Snatch
  1. Set 1 – 5 reps @ 30-50 lbs
  2. Set 2 – 3 reps @ 60 lbs
  3. Set 3 – 2 reps @ 70 lbs
  4. Set 4 – 1 rep @ 80 lbs
  5. Set 5 – 1 rep @ 90 lbs
  6. Set 6 – 1 rep @ 95+ lbs
  7. Set 7 – 1 rep @ 100+ lbs
  8. Set 8 – 1 rep @ 100+ lbs

Rest as needed
rest 5 minutes before warming up and preparing for part C

C. Clean 3-3-2-2-1-1-1-1
​Within 20 minutes: Clean
  1. Set 1 – 3 reps @ 50%
  2. Set 2 – 3 reps @ 60%
  3. Set 3 – 2 reps @ 70%
  4. Set 4 – 2 reps @ 80%
  5. Set 5 – 1 rep
  6. Set 6 – 1 rep
  7. Set 7 – 1 rep
  8. Set 8 – 1 rep

Rest as needed
Coach's Notes:
heavy single for the day. Not really going for PRs but if it feels good ... give it a whirl
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