Fitness
A. Power Clean & Jerk (OT2M)
5 x 2 *Build as technique allows
B. 3 rounds for reps:
30 sec to do 10 Goblet Squats (24/16kg)
- 30 sec rest -
30 sec Max Echo Bike Calories
- 90 sec rest -
Performance:
A. Squat Clean & Jerk: (OT2M)
5 x 2, build as technique allows.
or if you are following Weightlifting:
2 x 75%, 78%, 80%, 83%, 85%
B. 3 rounds:
30 sec to do 12/9 Cal Bike Erg
- 30 sec rest -
30 sec Max Clean & Jerks
*Choose your own weight, score is total kg lifted. You cannot change weight across the rounds
- 90 sec rest - Sweat: A. 3 Rounds:
10 Ab Wheels
15 Banded DB Hip Thrusts
B. Every 5 min for 6 sets:
3 min Clock:
400m Run
AMRAP Row Cals in remaining time
*Score is total cals accumulated across the 6 sets.
- 2 min rest between -
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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