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11
08
2019

Mon 12th : Challenge for Canberra Gym Members

By Scotty 0

This week we have a challenge for you! Open to anyone doing CrossFit or Strive 45 here at our Hume Gym

For max reps in 90 seconds: 20/15 cals rower into max burpees over rower (must be facing rower to count)
Score = max burpees over the rower

Winner to be announced after Saturday class


Warm-up

15 x Air Squats
15 x Good Mornings (empty barbell)
15 x Hollow Rocks
10 x Inchworms (no Push-up)

Then Specific Warm up (all with an empty barbell):

5 x Pause Front Squats
5 x Hang Power Cleans
rest
5 x Push Press
5 x Power Cleans
rest
3 x 1 power clean + 2 front squat + 1 STO of choice

Weightlifting

1 Power Clean + 2 Front Squat + 1 STO (1 complex)

Strength/ Skill (15-25 mins):
build to starting weight then

EMOM x 10:
1 Power Clean + 2 Front Squats + 1 Push Jerk

*must be the same weight across each 10 sets*

Metcon – “No Rest” (6 Rounds for reps)

METCON (25-50 mins):
EMOM x 24:
Min 1: 15/12 cal Row
Min 2: 10 Front Squats clean from floor (60/40kg)
Min 3: 15/12 cal Assault Bike
Min 4: 10 Shoulder to Overhead (60/40kg)Scaling Options:

author: Scotty

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