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Monday 14.11.22

Updated: Nov 15, 2022

 

Fitness:


A. 5 Sets (every 2 minutes)

10 Back Squats

5 Ab Rollouts


B. 21-15-9:

Double DB Russian Swing (22.5/15kg)

Pull Ups


Rest 4 minutes


9-15-21:

Deadlift (80/60kg)

Push Up

*6 min time cap on the 21-15-9 and 16 min time cap overall. Modify the load and movements accordingly. 1 burpee per missed rep post-workout.

Performance:


A. 12 minutes to complete: Week 6 of your 5/3/1 Front Squats: 3 x 70%, 80% & 3+ x 90%. *Refer to the spreadsheet for your specific increases from the last wave.


B. 21-15-9:

Double KB Hang Snatch (24/16kg)

Chest to Bar Pull Ups


Rest 4 minutes


9-15-21:

Power Clean (60/40kg)

Ring Dip

*6 min time cap on the 21-15-9 and 16 min time cap overall. Modify the load and movements accordingly. 1 burpee per missed rep post-workout.


Sweat:


A. 3 Rounds:

10 Single Leg Hip Thrust

20 Hollow Rocks


B. OT3M for 4 Rounds (36 mins total)

1: 500/400m Row

2: 1000/900m Bike Erg

3: 400m Run

Score is total time across the 12 intervals.

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.





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