15-01-2020

Clyde Coast Crossfit – CrossFit

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 @ 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% – 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 (Time)

3 Rounds:

25 X Box Jump/Step Overs 24/20″

25 x Abmat Sit Ups

25 x KB Swings 24/16kg
15 min Time Cap!

Metcon (Time)

3 Rounds:

15 X Box Jump Overs 30/24″

25 x Sit Ups

15 x Bar MUs
15 min Time Cap!

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