Wod

Thursday 24-9-20

  Work-Outs 24-9-20   CCX   Warm-up 5:00 10 Step-Overs 8 Air Squats 6 Up Downs Work-out 30:00 50-40-30-20-10     ⁃Weighted box step overs     ⁃Kettlebell swings     ⁃Goblet squats     ⁃Burpees         (24kg/16kg KB) In Remaining time max rep: Dballs (YGIG)   CCHIIT (Lunch time 12:15-12:45) Warm-up: […]

Wednesday 23-9-20

  Work-Outs 23-9-20   CCX   Warm-up 8:00 10/8 Cal Bike 10 Push-ups 10 Lunges 10 Banded Dislocates 10 Strict Press   Strength 15:00 Push Press 5:00 Build To Staring Load Then lift every 2:00 3/3/3/3/3   Work-out 10:00 AMRAP 50/42 Cal Bike 50 Head Touch Push-ups 50 Push Press 40/29 50 HSPU / Box […]

Tuesday 22-9-20

  Work-Outs 22-9-20   CCX   Warm-up: 10:00 20 Banded Pull Apart 20 Banded Dislocates 10 Muscle Clean 10 Cal 10 Power Clean 5 D/B Deadlift Each Arm 5 D/B Snatch Each Arm Remaining time build to work-out load   Work-out: 30:00 Cap 60/50 Cal + 60 Alt D/B Snatch 50 Bar Over Burpees + […]

Monday 21-9-20

Work-outs Monday 21-9-20   CCX- Warm-up: 100 Banded side steps 50 Banded Good Mornings 25 Empty Bar Back Squats 15 Cal Bike 10 Single Leg Step-ups Each Leg Strength 3-3-3-3-3 Back Squats 5:00 To Build to first set, aim to build load each round. Lift Every 2:00 Use last weeks 5RM as a guide. Work-out: 10:00 […]

Sunday 20-9-20

  Warm-up : 6:00 5 Cal 5 Push-ups 6 Cal 6 Push-ups 8 Cal 8 Step-ups       Work-out: 30:00 Cap A: 4 Rounds 250m Row /ski 25 Press-ups B: 4 Rounds 500m / 0.8 Bike 25 Med Ball Squats C: 4 Rounds 25 Box Jumps 25 Down-ups   Any remaining time AMRAP 10 […]

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Crossfit Clitheroe