Monday 07.04.2025
- Kat
- Apr 6
- 2 min read
Fitness:
A. Deadlift (stop and reset) In 15 minutes:
5s x 3r
*Build to a heavy set of 3 reps in 5 working sets with a 4-second pause at knee - drop reset & rest as needed between reps
B. 5 Rounds for time:
15/12 Calorie Ski
12 Goblet Squats (24/16kg)
9 Hang Power Clean (43/30kg)
*15 min cap
*Squats and HPC's to be done in 2 sets.
Performance:
A. 15 minutes to complete:
Hang Power Clean: 4 x 3 x 80% (of P.Clean from last week)
B. For time:
15 Hang Power Cleans (70/45kg)
15 Chest to Bar Pull Ups
15 Toes to Bar
10 Hang Power Cleans (80/55kg)
10 Chest to bar Pull Ups
10 Toes to Bar
5 Hang Power Cleans (90/65kg)
5 Chest to bar Pull ups
5 Toes to Bar
*15 min cap
*Load own bar. Each set of HPcCs should be done in 4 sets maximum.
Sweat: Warm Up:
2 rounds:
16 Walking lunges
16/12 Cal Ski
For time:
10-20-30-40-50-60-70-80-90-100 Calorie Ski
1-2-3-4-5-6-7-8-9-10 (Damper setting)
7-14-21-28-35-42-49-56-63-70 (female)
*1 min rest between each set. Preset the monitor.
Damper Setting for each set
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.
Comentarios