CCX 

 

Warm-Up:

6 Cal

6 Alt Lunge

6 Muscle Snatch

6 Down-Ups

 

 

Work-Out:

 

4 Rounds

5 Lunge / Lunge / Squat (Plyo Allowed)

10 Power Snatch

10 Hand Release Push-ups

Then

40/35 Bike Erg /Ass Bike

---

 

3 Rounds

5 Lunge / Lunge / Squat (Plyo Allowed)

10 Power Snatch

10 Hand Release Push-ups

Then

30/25 Bike Erg /Ass Bike

————-

2 Rounds

5 Lunge / Lunge / Squat (Plyo Allowed)

10 Power Snatch

10 Hand Release Push-ups

Then

20/15 Bike Erg /Ass Bike

————————-

1 Round

5 Lunge / Lunge / Squat (Plyo Allowed)

10 Power Snatch

10 Hand Release Push-ups

Then

10/5 Bike Erg /Ass Bike

—————————-

AMRAP

5 Lunge / Lunge / Squat (Plyo Allowed)

10 Power Snatch

10 Hand Release Push-ups

 

*30 Minutes

*Suggested Loads 34/25

 

 

CCHIIT (Lunch Time Session)

Warm-Up: 5:00

50 sec Bike

50 Sec Squat Hold

50 Sec Walk-Outs

50 Sec Spider Man Reach

50 Sec Bike

 

Work-Out: 20:00

5 Rounds

20 Cal Bike

18 Med Ball Cleans

16 Med Ball Lunges

12 Med Ball Step-Overs

*If any remaining time AMRAP Wall Balls*

 

CC Metcon

Warmup 8:00 AMRAP

2:00 CV

 

6:00 AMRAP

5 Strict Press

10 Banded Dislocates

5 Back Squats

10 Banded Sidesteps (Thicker Band Than Usual)

5 Empty Bar Deadlifts

10 Banded Good Mornings

 

*Do Your Best To Warm Up Explosively*

 

Metcon 30:00 CrossFit Total

00:00 – 10:00 To Establish 1RM Strict Press

 

00:00 – 20:00 To Establish 1RM Back Squat

 

00:00 – 30:00 To Establish 1RM Deadlift

 

*Aim to Hit A True Max On Each Lift*

*We Will Be Using The 1RM Squat Weight For A Squat Cycle That Will Start Next Week*