27-11-2019

Clyde Coast Crossfit – CrossFit Lite

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 @ 77.5% – Min 1 rep)

Warm up sets

5 x 35%

5 x 40%

3 x 50%

5 x 60%

3 x 70%

20 mins to warm up and hit your Max reps @ 77.5% – 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)

21 – 15 – 9

Push Press 42.5/30kg

Burpees over bar

SDHP – (Sumo Deadlift High Pull)

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