Fitness:
A. Deadlift (stop and reset) - In 12 minutes
3 sets of 1.1.1 reps
Rest 2 minutes between sets
*Build to mod for the day ~6/10 RPE, no target percentages, just by feel)
B. 10 Rounds for time:
5 Wall Balls (12/9kg, 10/9ft)
6 Russian KB Swings (32/24kg)
5 Lateral Burpees
-30 sec rest -
*15 min cap
Performance:
A. See Fitness
B. 10 Rounds for time:
5 Wall Balls (12/9kg, 10/9ft)
3 Deadlifts (120/80kg)
5 Lateral Burpees
-30 sec rest -
*15 min cap
*Deadlift load should be something you can pick up and complete with confidence under fatigue.
Competitors Class:
*Only do Part A of today's WOD.
A. Muscle Up: OTM x 10:
1-5 reps. Aim for consistent sets.
B. TTT Throwdown #272
15/12 Calorie Row
12 Toes to Bar
AMRAP Power Clean & Jerk (70/47.5kg) until the 2 min mark.
*Top Scores - 12+ Clean and Jerks per round
Minimum Goal - 6 Clean and Jerks per round
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.
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