Monday 11-1-2015

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.

Warm-up

(No Measure)

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.

Barbell Cycling

Metcon (Weight)

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!

Example score

9’s 42.5

7’s 50

5’s 60

3’s 70

Score = 222.5kg

Strength

Back Squat (6 x 4@ 80% 1 Rm)

Conditioning

1k Row (Time)

Max Effort 1km Row
This is our Lactic Power test, and should be all out effort.

MONDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

19:00 - 20:00 - CrossFit Advanced

TUESDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

18:15 - 19:00 - Essential Core

19:15 - 20:15 - CrossFit Endurance

WEDNESDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

19:00 - 20:00 - CrossFit Advanced

THURSDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

19:15 - 20:15 - CrossFit Endurance

FRIDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

SATURDAY

09:00 - 10:00 - Team Games

SUNDAY

10:00 - 11:00 - Full Mission Profile

Contact Us

 

Chris Templeman - Owner
Phone: 07841 905 540
Email: chris.crossfitclitheroe@gmail.com

Yas Nawaz - Manager
Phone: 07743 520 572
Email: yas.crossfitclitheroe@gmail.com

Location

 

CrossFit Clitheroe
Primrose Business Park
Clitheroe
Lancashire
BB7 1DR

Store Contact

 

For store enquiries call
Hardwired Hotline: 0845 619 0845
or
Email support Team:
info@hardwiredclothing.co.uk

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