20-11-2020

Clyde Coast Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

1 min Sumo Hold

6 x Spiderman & Reach

10 x Leg Swings (each side)

10 x Arm Rotations (fwd & back)

2 x 20s Supinated (palms facing towards you) Bar Hang

Weightlifting

Front Squat (4@60% – 3@70% – 2@80% – 2@90% – 1@95%)

Percentages based from 90% of your 1rm.

2-3 mins rest between sets.

Back Rack Lunge (3×8 (Each Leg))

Use 55% of your Front Squat 1rm

2 mins rest between sets.

Metcon

Metcon (Time)

21 – 15 – 9

Deadlifts 70/50kg

15 – 12 – 6

Goblet Squats

9 – 6 – 3

HRPUs
10 min Time Cap!

Metcon (Time)

21 – 15 – 9

Deadlifts 100/70kg

15 – 12 – 6

Pistols

9 – 6 – 3

HSPUs
10 min Time Cap!

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