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Kat

Monday 11.11.24

Fitness


*Repeat week from 21 - 27 Nov 2022


A. 12 Min alt OTM

Odd: 8 alt Back Rack Reverse Lunges

Even: 12 Plate Drag throughs


B. 10 Rounds, 1 min on / 1 min off:

4 Shuttle Runs 8m (Up & back = 1 rep)

5 Kettlebell Swings (32/24kg)

Max Box Jumps in the remaining time (24/20")


*10 is a good target, workout to push intensity


Compare to 21/11/22

Duncan L: 76

Britt R: 40


Performance:


A. 12 minutes to complete Front Squats: 5 x 75%, 3 x 85% & 1+ x 95%.

*If you did this 2 years ago use the same loads as then.


Compare to 21/11/22

Jason W: 5 @ 140kg

Michelle H: 8 @ 100kg


B. 10 Rounds, 1 min on / 1 min off:

4 Shuttle Runs 8m (Up & back = 1 rep)

5 2x DB Snatch (22.5/15kg)

Max Box Jumps in the remaining time (24/20")


*DBs should be 2 sets max with short test


Compare to 21/11/22

Nate S: 133

Jen H: 101

Sweat: A. 4 Rounds:

4 Rounds:

10 Monkeyfoot Knee Raises + 10 Monkeyfoot Standing Leg Curls


B. Row

3 Rounds:

750m @ 1k pace

- 30 sec rest -

250m @ 2k pace

- 30 sec rest -

250m @ 2k pace

- 1:30 rest -


Compare to 21/11/22

 

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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