10-02-2020

Clyde Coast Crossfit – CrossFit

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 @ 82.5% of 1rm – min 3 reps)

Warm up sets

5 x 35%

5 x 45%

3 x 55%

3 x 65%

3 x 72.5%

20 mins to warm up and hit your Max reps @ 82.5% – 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 reps)

10 min Alt EMOM

Min 1. 16 x Wall Balls 9/6kg

Min 2. 10 Pull Ups

2 min Rest…..
26 Reps per Round.

Metcon (Time)

5 Rounds for time:

50 x Double Unders

10 x TTB

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