Check the timetable over the Christmas period via your Zen Planner App or here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm
Fitness:
1. OT2M: Barbell Back Rack Step Up: 5 x 5
2. 4 Rounds: 40 on 20 rest
Single DB alt Step Ups (22.5.15kg)
Ski Erg Calorie
Wall Balls (9/6kg)
Echo Bike Calorie
Rest Performance: See Fitness Weightlifting: 0 Min:
Box Front Squat: 6s x 2r OT2M
Set this at your sticking point. Should be just above or at parallel. Aim to go heavier on each set than last week as long as your torse remains in a great position.
15 Min:
OTM x 10
2 Touch and Go Power Cleans + 1 Drop and reset power Cleans.
*Score is total weight lifted. Change load as you see fit. If you miss any rep for a set, the whole minute worth of weight doesn't count.
directly into
OTM x 5: 2 Power Cleans (drop each)
*Build to a heavy double
35 Min:
15 Min OTM:
Min 0 - 5: 2 Press
Min 6 - 10: 4 Push Press
Min 11 - 15: 6 Push Jerk
*You can touch and go style all these reps.
If you wish to view our Weightlifting and/or Competitors 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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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