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    • Published on: 19 October 2021 by

    CCX WEDNESDAY 20-10-21

    Warm-Up: 3 Rounds

    10 Banded Dislocates + 10 Banded Pull-aparts

    10 Banded Rows + 10 Banded Press

    5 Muscle Cleans + 5 Strict Press + 5 Hang Clean & Press

     

    Part A: Skill Development / Strength

    Option 1: 16:00 

    Min 1: Rope Climbs Or Rope Foot Grip Pull-Ups

    Min 2: HSPU Or 10 Strict Press

    x 8 Rounds

    Choose reps for each movement that are sustainable but are challenging.

     

    Part B: Conditioning:

    8:00 To Build To Load For The Session

    5:00 Max Rep Power Clean
    4:00 Max Rep Shoulder To Over Head
    3:00 Max Ground To Over Head
    Suggested Loads
    70/45 – 60/40 – 50/35

     

    Crossfit Clitheroe