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

September 11, 2017

11/9/2017

0 Comments

 

A. Warm Up
Coaches Choice followed by an empty bar set on your Back Squat
Cap this at 15 minutes!


B. Within 15 minutes: Every 2:30, for 12:30 (5 sets):
Back Squats
Set 1 – 10 reps @ 65%
Set 2 – 8 reps @ 75%
Set 3 – 6 reps @ 80%
Set 4 – 4 reps @ 85%
Set 5 – 2 reps @ 90+%

​

Try to increase your final set by 5-10 lbs from last week
5 minutes to rest and transition to C

​


​C. 30-20-10 Reps for Time:

Barbell Thruster @ 95/65 lbs
Burpee over the Barbell
​AbMat Sit-Up

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