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 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.
15:00 To Set a weight for the following complex:
1 Clean + 1 hang clean + 1 front squat
For Time Complete:-
Pull-ups / CTB Pull-ups
Rx+ 62.5/42.5 + CTB
Rx 50/34 + normal pull-ups