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.
30 Kcal Then 3 Rounds of:-
6 over head lunges (3 each leg, static)
6 Snatch Grip shoulder press
6 Over Head Squats
Empty Bar or PVC.
15:00 To Set a weight for each rep range.
Movement – Power Snatch
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 4@ 80% 1 Rm)
1k Row (Time)
Max Effort 1km Row
This is our Lactic Power test, and should be all out effort.