07-02-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 x Arm Rotations

10 x Arm Swings

10 x HRPUs

30 sec Bar Hang

20 x Banded Pull Aparts

15 x Pass Throughs

Weightlifting

Bench Press (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% – work with a partner to ensure safety when going for max reps!

Focus on 3 main points:

1. Eyes in line with Bar.

2. Keep 3 points of contact – Feet – Glutes – Shoulders.

3. Maintain tension.

Metcon

Metcon (Time)

12 – 10 – 8 – 6 – 4 – 2

Squat Cleans 40/27.5kg

Bench Tricep Dips
12 min time cap!

Metcon (Time)

12 – 10 – 8 – 6 – 4 – 2

Squat Cleans 60/40kg

Ring Dips
12 min time cap!

Metcon (No Measure)

Partner finisher:

100 x Barbell Curls 20/15kg

You go I go format in 10s, your rest is as long as it takes your partner to complete 10 reps.

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