• Post Archives
  • Categories
  • Recent Posts

    • CCX WEDNESDAY 8-12-21

    Published on: 7 December 2021 by

    CCX WEDNESDAY 8-12-21

    Warm-Up: 2 Rounds

    1:00 Clean Deadlifts

    1:00 Front Rack Alt High Elbows

    1:00 Supinated Bent Over Rows

    1:00 Back Rack Elbows Up 

     

    • You don’t have to work for a solid minute on each*
    • Then Group Work on today’s lift.

     

    Part A: Strength/Conditioning – 15:00

    In 15:00 Complete Max Cal Bike + Max Hang Power Clean Using The Following Couplet:-

    10/ 8 Cal Bike 

    1 Hang Power Clean – Increase The Load Each Round.

     

    Part B: Conditioning: 15:00 – AFAP

    1 Deadlift
    1 Bar Over Burpee
    1 Power Clean
    1 Burpee Pull-up (Scale Bar Hang Burpee)
    *Increase Reps by 1 each round up to 5 Reps*
    *Then Increase The Load by 10kg/5kg (5/2.5 each side)
    *Increase Reps by 1 each round up to 5 Reps*
    *Then Increase The Load Again by 10kg (5/2.5 each side)
    Suggested Starting Loads –
    50/35 
    *If the 10kg/5kg jump each set is to much then scale the increase*
    Crossfit Clitheroe