CrossFit Clitheroe – WOD
500m row or equivelat assault bike
Remember choose light loads and build intensity through movement.
This is movement prep for the main session.
9 Rounds @ 70 % of your 10 Rm
Minute 1: 10 deadlifts
Minute 2 : 5 plyo push-ups / 10 normal push-ups.
Plyo = use 15lb plates, 1 rep = push-up between the plates, jump both hands to the plates and perform another on the plates to finish the rep.
Scale to 10 normal push-ups.
Jacked Up Karen
150 wallballs for time
Every stop, pause or drop = 5 down-ups.
Rx+ 5 down ups
Rx 3 down-ups
15:00 time cap
Every rep remaining = 1second
About CrossFit Clitheroe
CrossFit Clitheroe is a high energy, no-nonsense facility that is your alternative to large commercial gyms. We focus on relationships with our clients, building community and program design that helps you reach your goals faster.
CrossFit Clitheroe is a gym that caters to people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the stuff that works! Strength and conditioning are the staples of our programs. We also train with a wide variety of non-traditional training equipment and styles that are very effective and fun.