A. 15 minutes to complete - Deadlift 5 x 4
*Go heavier than last Wednesday on each set or start moderate and build to a challenging.
*Stop and reset
B. 10 min AMRAP:
12 Front Squats (43/30kg)
9 Lateral Burpees
6 Strict Pull Ups
*Modify strict to banded
Performance:
A. 15 minutes to complete - Squat Clean: 3 x 3 x 75%, 2 x 2 x 80%
B. For time:
9-15-21
Thruster (43/30kg)
3-6-9
Bar Muscle Up
*10 min cap
*If you don't have MU modify to 2x C2B
*This is meant to be very intense, reduce reps if needed to make sure the 21's are still done in 3 sets minimum.
Sweat: 4 Total Sets:
5 min AMRAP:
3,3, 6,6, 9,9 and so on:
Skierg Cals
Bar Facing Burpee
-rest 4 min with easy bike spin -
*Start back at 3/3 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.
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