Fitness:
A. Thursday's Movement and Mobility
B. Every 90 seconds for 12 minutes:
Minutes 0:00 – 1:30
9 Deadlifts (70/47.5kg)
6 Box Jumps (30/24")
3 Standing Banded Press
Barbell: (70/47.5kg)
Minutes 1:30 – 3:00
6 Strict Chest to Bar Pull Ups
15/12 Calorie Echo Bike
Intent:
First section: For load and quality. Get a challenging box height and band.
Second section: For time. Use a band if needed for the Pull Ups and then hit the Bike fast. Reduce the Bike by 3 if you can't finish with at least 15 seconds remaining.
Performance:
A. See Fitness
B. Every 90 seconds for 12 minutes:
Minutes 0:00 – 1:30
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overheads
Barbell: (70/47.5kg)
Minutes 1:30 – 3:00
50 Double-Unders
12 Chest-to-Bar Pull-Ups
*Work should be completed in around 60 seconds initially. In the first section reduce the loan and in the second section reduce the reps to ensure this. This piece is for time but it should be aimed to just completed. Only push the pace if you know you will complete it. Comp Class:
*Tonight's Comp Class will be an hour to go over All-Star tactics / time to practise skills and get in some tissue and mobility work.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors' programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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