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Kat

Sunday 06.03.22

Updated: Mar 1, 2022

*This upcoming Monday Labour Day Public Holiday we will have a WOD at 8am. If you are signed up for the Open we will be doing official judged and verified heats at 9am. If you are coming to this make sure you have put your name on the heat list at the front desk before noon Saturday so Jason can organise heats. There are various things going on and coming up! Read about them here: Timetable changes and additions


 

Fitness:


A. 5s x 5r Weighted Paralette Push Up

-superset-

10 Dead Bugs


B. 20 Min AMRAP:

16/12 Calorie Echo Bike

12 Lateral Burpees over Dumbbell

8 Dumbbell Farmers Carry (22.5/15kg, 10m shuttle)

4 Dead Ball Bear Crawl Push (20/12kg, 10m shuttle)


Performance/Open:


A. 5s x 5r Bench Press

-superset-

10 Dead Bugs


B. 20 Min AMRAP:

16/12 Calorie Echo Bike

12 Bench Press (50/30kg)

8 Dumbbell Farmers Carry (22.5/15kg, 10m shuttle)

4 Dead Ball Bear Crawl Push (20/12kg, 10m shuttle)


Posterior, HIIT, Mobilise:


POSTERIOR:

A. 3 sets OT2M: 15 Barbell Hip Thrust

*1 sec pause at the top


B. 3 x 10 High Box Step Up

*Use a pole for assistance if needed and focus on controlling the eccentric.


C. Finisher: Abduction Burnout:

20 reps supine

20 reps from elbows

20 reps vertical

20 reps leaning forward.


HIIT:

4 Rounds of 30 work, 30 rest

Jumping Lunges

Ski Erg

Burpee Pull Ups

Echo Bike


MOBILITY:

Coach led.

 

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 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. 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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