WOD - Wednesday 21 August 2019

Picking stuff up from the ground repeatedly is always a good recipe to become a more functional human being, add some Double Unders to the mix and we have a pretty perfect offering of proper CrossFit Conditioning on the menu!
  • A1. Speed Wobble 1 - Fitness Version:
    Min 0-5, AMRAP:
    5-10-15...
    - Hang Power Clean (52/34kg)
    - 25 Double Unders after each set

    *5min Rest to B
  • A2. Speed Wobble 2 - Fitness Version:
    Min 10-15, AMRAP:
    5-10-15...
    - Deadlift (84/56kg)
    - 25 Double Unders after each set
  • After Party: August Focus: Day 21:
    30 Sets:
    - 1 V-Up
    - 1 Jack Knife Left
    - 1 Jack Knife Right
    - 1 Tuck Up
Picking stuff up from the ground repeatedly is always a good recipe to become a more functional human being, add some Double Unders to the mix and we have a pretty perfect offering of proper CrossFit Conditioning on the menu!
  • A1. Speed Wobble 1 - Performance Version:
    Min 0-5, AMRAP: 5-10-15...
    - Power Clean (70/48kg)
    - 25 Double Unders after each set

    *5min REST to B
  • A2. Speed Wobble 2 - Performance Version:
    Min 10-15, AMRAP:
    5-10-15...
    - Deadlift (102/61kg)
    - 25 Double Unders after each set
  • After Party: August Focus, Day 21:
    30 Sets:
    - 1 V-Up
    - 1 Jack Knife Left
    - 1 Jack Knife Right
    - 1 Tuck Up
Wanna do some more cleans? 17.30 Barbell Club at CCF HQ is the place to be!
  • Barbell 1: Clean Warm Up:
    EMOM10:
    - 1 Muscle Clean
    - 1 Hang Muscle Clean
    - 1 High Hang Power Clean @ 40-50% of 1RM Clean
  • Barbell 2: Power Clean Waves:
    E90s x10, Power Cleans % of 1RM Power Clean:
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    *if you miss any of the lifts above rather stay with 85-90% for speed and technique work until next Heavy Single Time.
  • Barbell 3: Jerk Dip Squats:
    5 sets @ 90-110% of Jerk:
    - 1 Pause Jerk Dip Squat
    - 2 Jerk Dip Squats (no pause in bottom)
  • A1. Speed Wobble 1 - Performance Version:
    Min 0-5, AMRAP: 5-10-15...
    - Power Clean (70/48kg)
    - 25 Double Unders after each set

    *5min REST to B
  • A2. Speed Wobble 2 - Performance Version:
    Min 10-15, AMRAP:
    5-10-15...
    - Deadlift (102/61kg)
    - 25 Double Unders after each set
  • After Party: August Focus, Day 21:
    30 Sets:
    - 1 V-Up
    - 1 Jack Knife Left
    - 1 Jack Knife Right
    - 1 Tuck Up
CCF Cardio45 is our NEW training concept where we hit High Intensity workouts with Functional Movements but without barbells and no complex gymnastics movements - simply put: simple fitness!
  • Cardio45. Pace Maker:
    E3MOM x10 - For Total Working Time (add all rounds together for your score):
    - 10 Cal Ski Erg
    - 10 Russian Kettlebell Swings
    - 10x10m Shuttle Run

    *SLOWEST round is your score