Oct 2020

Tuesday 27-10-20

CCX    Warm-Up: 6 Cal 6 Alt Lunge 6 Muscle Snatch 6 Down-Ups     Work-Out:   4 Rounds 5 Lunge / Lunge / Squat (Plyo Allowed) 10 Power Snatch 10 Hand Release Push-ups Then 40/35 Bike Erg /Ass Bike   3 Rounds 5 Lunge / Lunge / Squat (Plyo Allowed) 10 Power Snatch 10 […]

Monday 26-10-20

CCX Work-Out: A: 2:00 Work /1:00 Rest x 4 Rounds Work = Max Cal Row / Ski B: 2:00 Work /1:00 Rest x 4 Rounds Work = 10 Bar Over Burpees + Max Cal C: 2:00 Work /1:00 Rest x 4 Rounds Work =10 Hang Cleans  + 10 Bar Over Burpees + Max Cal *No […]

Sunday 25-10-20

FMP (Female Cal 24-19-12-7) A: 27-21-15-9  Cal Row / Ski Alt D/B Snatch D/B Step-Overs 20”   B: 27-21-15-9 Cal Bike D/B Hang Clean & Press Pull-ups / Jumping Pull-ups   C: 27-21-15-9 Down-ups D/B Hang Clean Hand Release Push-Ups    

Saturday 24-10-20

Saturday 24-10-20   Team Games  Work-Out: 50 Cal Bike 50 Cal Row / Ski 50 Plate GTOH 50 Hand Release Push-ups 50 Air Squats 50 Plate Lunges 40-30-20-10   Bro Session – In Pairs 3 Rounds 1k Row / Ski 24 deadlifts (BW) 42 Box Jumps Then 3 rounds 1k / 1.4 bike 42 kB […]

Friday 23-10-20

CCX    Warm-Up / Work-out 1 10:00 AMRAP (For technique not volume) 10 Body rows 10 Paralett Dips 10 Ab Mats *For the rows and the dips try to work on a 3-0-x-1 Tempo     Strength 10:00 (Shoulder Press) EMOM X 3 Reps @ 75-85%     Work-Out 2 10:00 AMRAP 5 Pull-ups 5 […]

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Crossfit Clitheroe