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    • Work-Outs 7-9-20

    Published on: 6 September 2020 by

    Monday 6-9-2020

     

    CCX

    Warm-up – 5:00 AMRAP

    8/6 Cal

    20 Banded Good Mornings + 20 Banded Side Steps

    10 Empty Bar Deadlifts + 10 Empty Bar Calf Raises

     

    Strength – Deadlift – 15:00

    7-7-7-7-7

    *5:00 Build to first set, increase load each set.

    *Lift every 2 minutes.

     

    Met-Con – 10:00 Time Cap

    250m Row / Ski

    12 Deadlifts @ Body Weight

    21 Box-Jumps @ 20″

     

    CCHIIT (Lunch Time Class)

    Met-Con

    1:00 Row

    1:00 Step-ups

    1:00 Russian Swings

    1:00 Walk-outs

    1:00 Burpees

    -1:00 Rest –

    4 Rounds

     

    CCMET-CON (6:40pm Session)

    Warmup – 8:00
    Min 1 – Banded Good-mornings
    Min 2 – Banded Pull-aparts
    Min 3 – Squat hold
    Min 4 – Barbell Muscle Cleans

    Strength – Pausing Cleans – 8:00
    Every 2:00 min for 4 Rounds:
    3 x Pausing Full Cleans
    *Build each round to moderate/heavy load
    *3 sec pause above knee

    Metcon 12:00 Cap
    3 Rounds:
    10 cal ski
    10 deadlifts 60/40
    -downs
    10 p.cleans
    10 press-ups
    10 front squats

     

    Crossfit Clitheroe