06-01-2020

Clyde Coast Crossfit – CrossFit Lite

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 @ 75% of 1rm – min 5 reps)

Warm up sets

5 x 35%

5 x 40%

3 x 45%

5 x 55%

5 x 65%

20 mins to warm up and hit your Max reps @ 75% – 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!

Metcon

Metcon (5 Rounds for time)

Every 3 mins x 5 Rounds:

10 x Hang Power Cleans 50/35kg

8 x TTB

10 x Front Squats

8 x Burpees over the Bar

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