CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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December 22, 2017

21/12/2017

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A. Snatch 4-3-2-1-1-1-1
Within 20 minutes: Snatch
  1. Set 1 – 4 reps @ 55%
  2. Set 2 – 3 reps @ 65%
  3. Set 3 – 2 reps @ 75%
  4. Set 4 – 1 rep @ 85%
  5. Set 5 – 1 rep @ 90%
  6. Set 6 – 1 rep @ 95%
  7. Set 7 – 1 rep @ 100+%

Rest as needed

B. Clean 4-3-2-1-1-1-1
Within 20 minutes: Clean
  1. Set 1 – 4 reps @ 55%
  2. Set 2 – 3 reps @ 65%
  3. Set 3 – 2 reps @ 75%
  4. Set 4 – 1 rep @ 85%
  5. Set 5 – 1 rep @ 90%
  6. Set 6 – 1 rep @ 95%
  7. Set 7 – 1 rep @ 100+%

Rest as needed

C. 50-40-30-20-10 Double-Unders and Sit-Ups
​Annie
50-40-30-20-10 Reps for Time:
  1. Double-Under
  2. Sit-Up
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