03-02-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x Lunges

1 min Sumo Hold

10 x Fire Hydrants – each side

6 x Spiderman + Reach

10 x Squat Jumps

10 x Pass throughs

10 x Good Mornings

Weightlifting

Back Squat (Max reps @ 77.5% of 1rm – Min 5 reps)

5 x 35%

5 x 45%

3 x 50%

5 x 60%

5 x 67.5%

20 mins to warm up and hit your Max reps @ 77.5% – work with a partner to ensure safety when going for max reps!

Focus on control on the way down and a strong fast drive back up, keep tension throughout!Warm up sets

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

18 x Wall Balls 9/6kg

12 x TTB

6 x Down Ups

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