13-01-2020

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 @ 80% of 1rm – min 3 reps)

Warm up sets

5 x 35%

5 x 45%

3 x 50%

3 x 62.5%

3 x 70%

20 mins to warm up and hit your Max reps @ 80% – 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 (AMRAP – Rounds and Reps)

7 min AMRAP

21 x Double Unders

15 x Wall Balls 9/6kg

9 x Pull Ups

Rest 3 mins…..

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

21 x Double Unders

15 x Slamballs 15/10kg

9 x Press Ups

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