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Kat

Wednesday 01.05.24

Fitness:


A. In 15 minutes to establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM.


Compare to 3/5/23

1RM: Duncan 120kg / Nat D: 77kg

3RM: Matt Bl 110kg / Clare DL 65kg


B. 5 min AMRAP

15 Front Rack alt Lunges (42.5/30kg)

12/10 Calorie Row


Compare to 3/5/23

Nate: 3 + 4 Cal

Jen : 3 + 15 Lunges


- 2:30 Rest -


5 min AMRAP:

15 Wall Balls (9/6kg)

10/8 Cal Bike Erg

Compare to 3/5/23


Ben C: 3 + 15 Wall Balls

El: 3 + 3 Cal

Performance:


A. See Fitness


B. 5 min AMRAP

15 Wall Balls (30/20lbs or 12/9kg)

10/8 Cal Bike Erg


- 2:30 Rest -


5 min AMRAP:

15 Front Rack alt Lunges (42.5/30kg)

12/10 Calorie Row


Compare to 3/5/23

Nate: 4 + 9 Wall Balls

Jen: 3 + 7 Wall Balls

Sweat: In teams of 3 complete 600 Ski Calories.

Min 1: Max Calorie Ski

Min 2: 10 Burpees

Min 3: Rest

*alternate station every minute.

Weightlifting:


(0 - 17 min)

In 15 minutes to establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM.

- If you did this in class -

15 minutes to establish a Split Jerk Heavy Single. Then complete max unbroken push jerks at 70% of that.


Compare to 3/5/23

Jason 147.5kg

Kat B: 85kg


(18 - 23 min)

Rack Support: OTM (5 sets)

10 seconds for max load. Start at 110% of 1RM Front Squat and increase.


(25 - 45 min)

C. 3 Rounds:

10 Box Jumps (30/24") (step down)

- Rest 30 seconds -

8 Romanian Deadlifts

- Rest 30 seconds -

6 Nordic Curls

- Rest 30 seconds -

15 Slider Leg Curls

- 2 min rest -

 

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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