10-01-2020

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 @ 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 3 main points:

1. Eyes in line with Bar.

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

3. Maintain tension.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5L + 5R KB Hang Snatch 24/16kg

10 x KB OH Lunges

10 x KB Russian Twists

Metcon (Weight)

2 x 200m Farmers Carry with 2 x KBs.

Choose your own weight and rest 2 mins between each effort.

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