08-01-2020

Clyde Coast Crossfit – CrossFit Lite

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 @ 75% of 1rm – min 5 reps)

Warm up sets

5 x 35%

5 x 45%

3 x 50%

3 x 60%

3 x 67.5%

20 mins to warm up and hit your Max reps @ 75% – 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 (AMRAP – Rounds and Reps)

12 Min AMRAP

120 x Single Unders

50 x Squats

40 x Alt DB Snatches 15/10kg

30 x Box Jumps/Step Ups 24/20″

20 x HRPUs

10 x STOH 40/25kg

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

60 x Double Unders

50 x Squats

40 x Alt DB Snatches 22.5/15kg

30 x Box Jumps 24/20″

20 x HSPUs

10 x STOH 60/40kg

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