CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. +852 6413-9938)
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November 20, 2017

19/11/2017

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A. Back Squat 5-4-3-2-1-1-1
Every 2 minutes, for 14 minutes (7 sets):
Back Squats
  1. Set 1 – 5 reps @ 50%
  2. Set 2 – 4 reps @ 60%
  3. Set 3 – 3 reps @ 70%
  4. Set 4 – 2 reps @ 75%
  5. Set 5 – 1 rep @ 80%
  6. Set 6 – 1 rep @ 85%
  7. Set 7 – 1 rep @ 85+%

B. Power Snatch + Overhead Squat + Snatch 1-1-1-1-1-1-1-1
Every 90 seconds, for 12 minutes (8 sets):
1 Power Snatch + Overhead Squat + Snatch

Loads per set (by %): 55, 60, 65, 65, 70, 75, 75, 75+

C. 21-15-9 Overhead Squats, Toes to Bars, and Running
​21-15-9 Reps for Time:
  1. Overhead Squat @ 115/75 lbs
  2. Toes to Bar
  3. Run 120 meters
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