Tuesday 22-9-20
Published on: 21 September 2020 by Chris Templeman
Work-Outs 22-9-20
CCX
Warm-up: 10:00
20 Banded Pull Apart
20 Banded Dislocates
10 Muscle Clean
10 Cal
10 Power Clean
5 D/B Deadlift Each Arm
5 D/B Snatch Each Arm
Remaining time build to work-out load
Work-out: 30:00 Cap
60/50 Cal + 60 Alt D/B Snatch
50 Bar Over Burpees + 50 Power Cleans
40/34 Cal + 40 Alt D/B Snatch
30 Bar Over Burpees + 30 Power Cleans
20/18 Cal + 20 Alt D/B Snatch
10 Bar Over Burpees + 10 Power Cleans
Max Loads 50/34
CCHIIT (12:15-12:45)
A: 7:30 Work / 2:30 Rest
1K Row + Amrap Of Press-ups
B: 7:30 Work / 2:30 Rest
1k Ski + Amrap of Ab Mats
C: 7:30 Work / 2:30 Rest
2k Bike + Amrap Wall Balls
CCMETCON
10:00 Warmup 2 Rounds
Min 1 – Ski/Row
Min 2 – Banded Press
Min 3 – Hanging Scapula Pulls
Min 4 – Banded OH Squats
Min 5 – Press-ups
15:00 Push Jerk EMOM
Mins 1-5: 5 Push Jerks (focus on deep catch)
Mins 6-10: 3 Push Jerks (focus on driving with shoulders)
Mind 11-15: 1 Push Jerk (build to heavy single)
10:00 Metcon 5 rounds
Every 2:00
8/6 Cal Ski or Row
10 Push Jerk @60%
10 Lunges
10 Ab-mat Sit-ups
*Rest at 1:40 if not finished*