Tuesday 23-2-2016


CrossFit Clitheroe – WOD

Warm-up

(No Measure)

200m run

50 quick steps on a plate

Then complete 1 round of the following:

10 Medicine ball cleans

10 Half handstand push-ups (Stack 2 abmats on top of a 45 pound plate. Touch your head to the top of the abmat and then fully extend)

10 Elbows high and outside (PVC or Bar)

30 Bar hold over head

10 Wall slides

10 Wall Squats

Weightlifting

Metcon (Weight)

Clean & Jerk

1 Rep every 90 seconds.

Increase the load by 2.5-5kg per lift.

Starting weight should be 50% of your predicted finish.

Preferably full clean and split jerk, but any variation allowed.

In comments put method used. If a new 1rm is achieved update your profile.

Conditioning

Metcon (AMRAP – Reps)

10:00 AFAP

3 Cleans + 3 ctb / pull-ups

6 cleans + 6 ctb / pull-ups

9 cleans + 9 ctb /pull-ups

And so on…

Rx+ 62.5/42.5 + CTB

Rx 42.5/29 + 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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