Monday 19-10-20

CCX

Work-Out:

A:

2:00 Work /1:00 Rest x 4 Rounds

Work = Max Cal Bike

B:

2:00 Work /1:00 Rest x 4 Rounds

Work = 10 Box Overs + Max Cal

C:

2:00 Work /1:00 Rest x 4 Rounds

Work =10 D/B Hang Cleans + 10 Box Overs + Max Cal

*No Rest between A, B & C

*Effort for intervals should be sustainable approx 80%

CC HIIT (Lunch Time Session)

Warm-up:

1:00 Walk-Outs

1:00 Spider Man Reach (30 sec each side)

1:00 Up Downs

1:00 Step-Ups

 

Work-out:

1:00: Push-ups

1:00 Down-ups

1:00 Burpee Box Overs

1:00 Bike Cal

1:00 Rest

x 4 Rounds

 

CC MET-CON

Warm-up 8:00 AMRAP

10 Press-ups

20 Banded Pull-aparts

10 Strict Press

20 Banded Dislocates

10 Jump Squats (EXPLOSIVE)

20 Banded Good-mornings

 

Strength 12:00 EMOM

3-3-3-3  2-2-2-2  1-1-1-1

Push Jerk

*Building to a max/heavy single*

*Use the earlier minutes to nail the technique*

 

Metcon 15:00 Cap

3 Rounds

15 Deadlifts

8 Burpees

10 Power Cleans

8 Ab-mats

5 GTOH 

8 Pull-ups

Crossfit Clitheroe