Tuesday 27-10-20
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*