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Writer's pictureJason

Monday 09.09.24


A. 20 minutes to build to a 3RM or Heavy 3 rep Back Squat. A potential build is:

5 x 60%, 70%

3 x 75%, 80%

3 x 85%, 85+%, 85+%


3 min AMRAP:

Buy In: 20/15 Calorie Echo Bike

8 Goblet alt Step Ups (22.5/15kg)

4 Deadlifts (100/70kg)


- 3 min rest -


3 min AMRAP:

Buy In: 20/15 Calorie Echo Bike

8 Goblet alt Step Ups (22.5/15kg)

4 Deadlifts (90/60kg)


- 3 min rest -


3 min AMRAP:

Buy In: 20/15 Calorie Echo Bike

8 Goblet alt Step Ups (22.5/15kg)

4 Deadlifts (80/55kg)

Performance:


A. 20 minutes to build to a 1RM or Heavy Single Back Squat. A potential build is:

5 x 70%, 80%

3 x 85%

1 x 90+%, 90+%, 90+%


B. 3 min AMRAP:

3 Power Cleans (60/40kg)

3 Front Squats

3 Push Jerks


- 3 min rest -


3 min AMRAP:

3 Power Cleans (70/47.5kg)

3 Front Squats

3 Push Jerks


- 3 min rest -


3 min AMRAP:

3 Power Cleans (82.5/60kg)

3 Front Squats

3 Push Jerks


Compare to 16/12/20

#1: Christian L: 4 + 3 F.Squats / Claire D: 4 + 3 F.Squats

#2: Duncan: 4 rounds / Claire D: 3 + 1 P.Clean

#3: Duncan: 2 + 2 F.Squats / Claire D: 3 F Squats Sweat: A. 3 Rounds

10 Single Leg Hip Thrusts

5 Ab Wheel Rollouts


B. 4 Rounds for reps

5 min work / 2 min rest

30/24 Calorie Row

15/12 Calorie Ski

Max Echo Bike in the remaining time

 

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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