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    • Wednesday 30-9-20

    Published on: 29 September 2020 by

    Work-outs Wednesday 30-9-20

     

    CCX-

    Warm-up:6:00 AMRAP

    30 Banded Good Mornings

    30 Banded Side Steps Each Side

    10 Walk-out Push-ups

    10 Spider-Man reach each side

    10 Barbell Good Mornings (Empty Bar)

    *Build To Starting Load

     

    Strength: Deadlift (Heavy Single)

    5:00 To Build Then complete 1 Rep every 2:00.

    Use last weeks 3rm as a guide line.

    **Important do not go past technical failure**

     

    Work-Out: 10:00 Cap

    21-18-15-12-9-6-3

    Russian Swings (Heavy 32/24)

    Toes To Bar / Knee Raises

     

     

     

    CCHIIT (Lunch Time Session)

     

    Work-out:

    Every 3:00 Complete Either-

    1k/850m Bike 

    500/400m Row

    500/400m Ski

    With remaining time complete AMRAP of either

    Bike = Rope Climb or body rows

    Row = Push-ups or dips

    Ski = Russian Swings

    x 8 Rounds (24:00)

     

    CCMETCON

    Warmup 6:00 AMRAP

    15 Jacks + 15 Empty Bar Deadlifts

    10 Up-downs + 10 Upright Barbell Rows

    5 Lunge-Lunge-Squat + 5 Front Squats

     

    Technique EMOM 10:00 

    3 Tall Cleans

    *Focus on fast/explosive pull under the bar*

    *Can build up each round, but speed is priority*

     

    Metcon EMOM 12:00

    Min 1 – 10/8 Cal Row/Ski

    Min 2 – 8 High Box Jumps (Height is dependant on individual)

    Min 3 – 8 Down-ups

    Min 4 – 6 Hang Power Cleans @42/29

    Crossfit Clitheroe