Tuesday 12-1-2015


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)

Barbell Warm-up

10 Kcal + 5 Clean Deadlifts + 5 Fr Squats

10 Kcal + 5 Hang Cleans + 5 Fr Squats 3 sec pause at the bottom of each rep.

10 Kcal + 5 Full Cleans + 5 1 & 1/2 fr squats.

Empty Bar or light load.

Weightlifting

Metcon (Weight)

15:00 To Set a weight for the following complex:

1 Clean + 1 hang clean + 1 front squat

Conditioning

Metcon (Time)

For Time Complete:-

15-10-5-10-15

Power Cleans

Pull-ups / CTB Pull-ups

Rx+ 62.5/42.5 + CTB

Rx 50/34 + normal pull-ups

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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