CrossFit Clitheroe – WOD
The Focus of the next 12 weeks will be improved squat strength and technique, a focus on the movements used in the CF Open.
As well as development of the A lactic, the lactic Power & the lactic Endurance energy systems.
10 Kcal + 5 Clean Deadlifts + 5 Fr Squats
10 Kcal + 5 Muscle Clean + 6 Strict Press
10 Kcal + 5 Power Clean + 5 Power Jerks.
Empty Bar or light load.
15:00 To Set a weight for each rep range.
Movement – Power Clean + Power Jerk
Rep Range 9-7-5-3
The aim here is touch and go reps with efficiency.
Drop under each rep
Keep a hook grip
keep foot stance the same
Make sure each rep is a good rep!
Score = 222.5kg
Back Squat (6 x 3 @ 80% 1 Rm)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
30 Front Squats
30 Toes To Bar / Ab Mat
90 Double Unders
Rx+ 62.5/42.5 + toes to bar + double unders.
Rx 42.5/29 + ab mats + 180 skips