CCX Wednesday 31-05-23

WARM-UP: (6 Mins)

• 6 Tempo KB Goblet Squats
• 6 Full KB Swings
• 12 (6/6) Single Leg toe touches
• 5 Deadlifts
• 5 Bent Over Rows
• 5 Barbell Good Mornings

*Add weight to the bar each round

Strength Work 

Every 2 Mins x 5 Sets

• 2/2/2/5/5 Deadlift 

*Use early sets to warm up then hit your heavy  5 in set 4/5.

Skill Work

• EMOM x 10 Mins
  • 1-3 Rope Climbs
  • or
  • 10 Minute Practice with the Coach

Workout: 

12 Min AMRAP

• 5 Clean and Jerks @70kg/50kg
• 10 Burpees over Bar
• 10 Pull Ups/CTB or 5 Muscle Ups