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    • CCX WEDNESDAY 13-10-21

    Published on: 12 October 2021 by

    CCX WEDNESDAY 13-10-21

    Warm-Up: 

    2 Rounds

    :30 Steady Bike 

    :30 Fast Bike

    3 Rounds

    10 B. Dislocates + 10 B. Pull-aparts

    10 B. Rows + 10 B. Press

     

     

    Part A: Skill Development / Strength

    Option 1: 10:00 

    Min 1 – 5 = EMOM 5 Strict Press

    Min 5-10 = EMOM – 3 Push Press

    Min 10-15 = EMOM – 1 Push Jerk

     

    Option 2: 10:00 

    Min 1 – 5 = EMOM 20-30 Sec Hand Stand Holds (Against the Wall)

    Min 5-10 = EMOM – Complete X Amount Of Strict HSPU (Choose a number that is sustainable)

    Min 10-15 = EMOM – Complete X Amount Of kipping HSPU (Choose a number that is sustainable)

     

    Part B: Conditioning:

    5 Rounds for Time
    • 10 Thrusters (40/30 – 34/25)
    • 10 Bar Over Burpees
    • 10 calorie Bike

     

    Crossfit Clitheroe