CCX WEDNESDAY 24-11-21
Published on: 23 November 2021 by Chris Templeman
CCX WEDNESDAY 24-11-21
Warm-Up: 2 Rounds
1:00 Clean Deadlifts
1:00 Front Rack Alt High Elbows
1:00 Push Press
1:00 Back Rack Elbows Up
1:00 Muscle Clean & Press
- You don’t have to work for a solid minute on each*
- Then Group Work on today’s lifts.
- After Warm-up use the time to build to starting load for the power clean and push jerk.
Part A: Strength EMOM X 15:00
Minutes 1-5 Complete
3 Power Clean & Push Jerk
Minutes 6-10 Complete
2 Power Cleans
Minutes 11-15 Complete
1 Deadlift
*Increase the load through the 15:00 EMOM*
Part B: Conditioning: 15:00 Cap
“TABATA THIS”
Using the timing protocol of :20 Work / :10 Rest
First Complete – 27 Toes To Bar / Knee Raises
Then Complete 21 – 15 – 9
Deadlift & Bar Over Burpees
Finish With – 27 Toes To Bar / Knee Raises
*Suggested Loads – 100/65 – 80/55*