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Kat

Friday 30.08.24

Updated: Aug 28


A. alt OTM x 10 mins: Odd: 10 barbell hip Thrust Even: 5 DB Seated Press


B. 15 min AMREP:

5, 10, 15, etc

Russian Kettlebell Swing

Goblet Squat

Calorie Ski

KB: (24/16kg)

Performance:


A. Power Clean & Push Jerk: (OT2M)

5s x 3r. Start at 60% or something easy and then build.


B. 15 min AMREP:

5, 10, 15 etc

Power Clean

Front Front Squat

Strict Handstand Push Up


Competitors Class:


A. tttTD2522

5 Rounds for time:

400m Run

5 Ground to Overhead


Rd1: 70/45kg (60%)

Rd2: 80/55kg (65%)

Rd3: 90/65kg (75%)

Rd4: 100/70kg (85%)

Rd5: 110/75kg (90%)

*If too heavy, use loads in brackets. 20 min cap


B. 12 min OTM

M1: Max Muscle Ups

M2: 10 Bar Facing Burpees

M3: Max Strict HSPU

M4: 10/8 Cal Echo

*Accumulate some reps but focus on staying smooth and being technical.

 

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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