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    • Monday 28-9-20

    Published on: 27 September 2020 by

    Work-outs Monday 28-9-20

     

    CCX-

    Warm-up:

    5 Cal

    10 Banded Pull Apart

    5 Cal

    10 Banded Dislocates

    5 Cal

    10 Banded Press

    5 Cal

    10 Strict Press

    5 Cal

    10 Push Press

    Strength

    1-1-1-1-1 Push Press

    5:00 To Build to first set, aim to build load each round.

    Lift Every 2:00

    Use last weeks 3RM as a guide.

    Work-out: 10:00 AMRAP

    15 Cal Row/ Ski

    10 STOH

    5 Double Bar Hop Burpees

    Max Load 52/34

    CCHIIT (Lunch Time Session)

     

    Warm-up (No measure)

    1:00 Row

    1:00 Push-ups 

    1:00 Step-ups

    1:00 Up Downs

    1

     

    Work-out: 20:00 EMOM

    Min 1 = 12-11-10 / 11/10/9 Cal Row Or SKI

    Min 2 = 10/9/8 Alt D/B Snatch

    Min 3 =10/9/8 Burpee Box Jumps

    Min 4 = 10/9/8 D/B Hang Clean & Press

     

    5 Rounds

     

     

    CCMETCON

    Warmup 6:00 AMRAP

    12 Good mornings
    12 Sidesteps
    12 Pull-aparts
    12 Air squats
    12 Muscle cleans
    Barbell Cycling EMOM 12:00
    Mins 1-5: 10 Power Cleans
    -rest 2:00-
    Mins 8-12: 6-8 Front Squats
    *Must be touch-and-go reps*
    Metcon 15:00 Cap
    5 Rounds:
    10/8 Cal Ski/Row
    10 Press-ups
    10 Air Squats
    10 Burpees
    Then AMRAP Cleans @70/50
    Crossfit Clitheroe