CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers

December 5, 2017

4/12/2017

0 Comments

 
A. HSPU builder
Remember your Handstand push up/ box or pike HSPU number from last week:

Calculate your reps for this week.

EMOM for 14 minutes:
minute 1- 30% of that number
minute 2- 20%
minute 3- 20%
minute 4- 10%
minute 5- rest repeat until 14 minutes

for example - HSPU number is 20
min 1- 6reps
min 2- 4reps
min 3- 4reps
min 4- 2reps
min 5- rest 

Scoring: Reps (higher is better)

B. 2 Push Jerks + 1 Split Jerk 8 x 1
Every 90 seconds, for 12 minutes (8 sets):
2 Push Jerks + 1 Split Jerk @ 70-75%

C. Rounds for Reps of Wall Ball Shots, Box Jumps, and Rowing
​For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
  1. Wall Ball Shots @ 30/20 lbs
  2. Box Jump 24/20 inches
  3. Calories of Rowing

Rest 1 minute between each round
0 Comments



Leave a Reply.

Picture
Picture
Picture
Workout Tracking Powered by WodUp

​Call Us / WhatsApp 6413 9938  or email info@crossfitcavaliers.com 
  • Our Story
  • Coaches
  • Classes
  • Schedule
  • Gallery
  • Blog
  • WODs
  • Contact
  • Careers