“THE SIX”
6 Rounds For Time Of:
Run 600m,
6 Power Cleans @ 50kg/80kg,
6 Box Jumps @ 24″/30″,
6 KB Swings @ 24kg/32kg,
6 Over bar Burpees.
Remember scale the weights to suit fitness level and goals, but dont forget its only 6 reps so scale wisely.
Start with a Sunday morning run
2 miles to be quite FRANK…
Strength / Skill 15 mins – Clean & Press/Jerk
(only light weight today, no more lifted than the WOD weights)
WOD – 20 mins
1 HRPU
1 Abmat Sit Up
1 Squat
1 Pull Up
, then it goes up like this
2, 4, 8, 16, 32, 64, 128
OMEM – 1 Clean & Press 60/30
Today at Crossfit Clitheroe
Combat 8-9am
Team games 9-10am “community edition” everyone welcome
Fight Club – 10-10:45am
Spinning – 10:45-11:30am
Book in online now!
Buy In – Tabata Abmats – lowest score counts
Strength/Skill – Power Clean
10 minutes to set a 1Rm or work skill
WOD – 5 Rounds
2 Lengths of Lunge Walk 20/10k plate overhead
9 Pull Ups / full or jumping Kipping Pull Ups
2 Suicides / hands down
9 Hand release Press Ups
2 Lengths Farmers Walk / 32/24k obviously scale down as required
9 GHD’s / Knees to elbows
11 Power Cleans @ 50% 1 RM
Steve – 1 Round = 4:00
Yas – 1 Round = 4:16
A:Strength / Skill Deadlift – 5′s
Warm-up for 5 minutes then complete 5 sets of 5 reps @ 80% 1Rm, Or use the time to work skill.
B:4 rounds For Time
500m row
15 B/W Deadlifts
30 WallBalls
C:4 Sets of 8 reps – accessary movements
HyperExtension
A: 21-15-9
kB Swings / Pull-ups
B: Skill – Ring Dips
C: 100 -(21-15-9) – 100
Double Unders
Burpee / Box Jumps
Double Unders
D:Skill – Ghd / Toes To Bar
Buy In: 4 Rounds.
10 Squat Clean, 10 Jerk, 10 1 Arm KB Swing.
Work the Technique. Skill/Strength 15 min:
Jerk From Rack. Front & Behind Neck Variations. Split and Push.
WOD: 8 Rounds For Time.
5 Power Clean,
5 Jerk,
5 Front Squat.
See coach for weight recommendations.
3 rounds For Time Of
5 x Burpindy (5reps burpee, 10 reps push-up, 15 reps squat)
400m Run
21 Kb Swings 21k/16k
12 x Pull-ups
Sunday Session
A: 2k Row for time
Rest 6 minutes then complete:-
B: 1 Round for time
25 hspu
50 toes to bar / sub ghd
Run 800m
75 push press 34k /21k
150 double unders
HOW FAR CAN YOU GO!
Friday session designed to burn a s##t load of kcal and build a serious engine!
40min Time cap to hit as many reps as possible!
Increasing by 5 reps each round, go as far as you can in 40 minutes.
So first round is 5 of each, 2nd round 10 of each, third round 15 of each
And so on…..
Row
HR Push-up
Squat
Kb Swing 24k/16k
Ab mat
Box Jump
