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    • Wednesday 23-9-20

    Published on: 22 September 2020 by

     

    Work-Outs 23-9-20

     

    CCX

     

    Warm-up 8:00

    10/8 Cal Bike

    10 Push-ups

    10 Lunges

    10 Banded Dislocates

    10 Strict Press

     

    Strength 15:00 Push Press

    5:00 Build To Staring Load

    Then lift every 2:00

    3/3/3/3/3

     

    Work-out 10:00 AMRAP

    50/42 Cal Bike

    50 Head Touch Push-ups

    50 Push Press 40/29

    50 HSPU / Box HSPU

     

    CCHIIT

    Warm-up: 5:00

    500m / 0.4 Bike

    30 Banded Good Mornings

    15 Up Downs

    10 V-Sits

     

    Work-Out

    4:00 Work / 1:00 Rest x 4 Rounds

    Work =

    500 / 0.4 Bike

    30 Russian Swings 24/16

    15 Burpee Sit-Ups

     

     

    CCMETCON

     

    Warm-up 6:00 AMRAP

    10 Air Squats

    10 Up-downs

    10 Clean Deadlifts

    10 Barbell Rows

     

    Strength 12:00 6 Rounds

    Every 2:00 Complete – 

    10 Clean High Pulls 

    *Moderate Weight*

     

    Metcon 15:00 AMRAP

    5 Front Squats  

    10 Up-downs

    15 Deadlifts

    10 Up-downs

    5 Thrusters 

    *Rest 1:00 after each round*

    40/29 or 34/25

    Crossfit Clitheroe