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

January 15, 2018

14/1/2018

0 Comments

 
​A. 12 minute EMOM of Double-Unders and Muscle-UpsEvery minute for 12 minutes (6 rounds):
Minute 1
50 Double-Unders
Minute 2
3-5 Muscle-Ups

B. 12 minute EMOM of Double-Unders and Chest-to-Bar Pull-UpsEvery minute for 12 minutes (6 rounds):
Minute 1
50 Double-Unders
Minute 2
8-10 Chest-to-Bar Pull-Ups
Coach's Notes:
scale to Pull ups or Ring rows

C. 3-Position Clean 1-1-1-1-1-1-1-1-1
Every 90 seconds, for 13:30 (9 sets):
3-Position Clean
Loads per set (by %): 60, 65, 70, 65, 70, 75, 70, 75, 80

D. 12 minute EMOM of Front Squats and Back Squats
Every minute for 12 minutes (6 rounds):
Minute 1
4 Front Squats @ 60%
Minute 2
8 Back Squats @ 60%
Coach's Notes:

​note that it is the same weight you are using for both lifts and it is 60% of your max Front Squat
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