05-02-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x Squat to Stand

6 x Spiderman + Reach

10 x Pull Ups/Ring Rows

10 x Leg Swings Fwd/Back/side

10 x Cossack Squats

10 x Barbell Good Mornings 20/15kg

Weightlifting

Deadlift (Max reps @ 77.5% of 1rm – min 5 reps)

Warm up sets

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% – touch and go reps when going for max effort!

Focus on 3 main points:

1 . Keep a BIG chest!

2. Push through heels!

3. Shave the legs with the bar!

Metcon

Metcon (Time)

7 Rounds of:

7 x Hang Power Cleans 40/27.5kg

7 x Ring Rows

7 x Deadlifts

7 x HRPUs

Metcon (Time)

7 Rounds of:

7 x Hang Power Cleans 60/40kg

7 x Pull Ups

7 x Deadlifts

7 x HSPUs

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