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

February 20, 2017

19/2/2017

0 Comments

 
A:Warm Up
00:00-07:00
Line drills and dynamic movement/joint prep

07:00-14:00
Hip mobility/flow routine
Quad and lat foam roll

14:00-20:00
As a group: (Empty Bar)
5 Deadlifts
5 bent over rows
5 clean high pulls
5 muscle cleans
5 Front squats
5 Strict Presses
5 good mornings
5 back squats
(Unbroken and minimal rest)

With remaining time, begin warming up complex.

B: Metcon (Weight)

7 sets of:
2 hang power cleans
2 front squats
Points of performance:
In hang, shoulders out over bar, knees back, shin vertical and speed through the pull.

C: Grace (Time)
For Time:  
30 Clean and Jerks, 135# / 95#
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