September 28, 2022

September 28, 2022

Fitness – Wed, Sep 28

Weightlifting
Squat Clean (Weight)
<p>Every :30 for 10:00 (20 Reps)</p><p>1 Squat Clean</p><p> </p><p>Sets 1-5: All performed with a Tempo Pull</p><p>Sets 6-16: Build to a heavy but perfect clean (no tempo pull)</p><p>Sets 17-20: Reduce weight and finish with 4 perfect reps</p><p> </p><p>Note: Next week is a 1RM Clean-prioritize perfect mechanics today</p>

Metcon
Metcon (Time)
<p>For Time:</p><p>30-20-10</p><p>Calorie Row</p><p>Front Squat 135/95</p><p>*50ft HS Walk after each set (3 total)</p><p> </p><p>Machine Equivalents:</p><p>Air Runner 1:1</p><p>Run (road) 300-250-200</p><p>Ski 1:1</p><p> </p><p>Feel: Gas</p><p>Pacing: Reach</p>

Extra Work
Metcon (AMRAP – Reps)
<p>4 Rounds</p><p>1 Smooth Set Of T2B</p><p>Then</p><p>1 Max Set Of T2B</p><p>Rest 3:00 Between Sets</p><p> </p><p>-Choose a number you will hit for the first 4 sets and keep it there, knowing you will get more in the max set round.</p>

CGX CrossFit get started today!