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Kat

Wednesday 03.01.24


A. OTM2 x 6 sets: 5 Banded Deadlifts (Red/Orange)


Compare to 4/1/23

Tarek M: 1800kg


B. 4 sets: 2 min work / 2 min rest

12 Deadlifts (80/60kg)

6 Burpee Box Jump Over (24/20")

AMREP in remaining time: Wall Balls (9/6kg, 10/9ft)


Compare to 4/1/23

Duncan L: 86 Wall Balls

Kristina S: 43 Wall Balls


Performance (Open and Quarterfinal focus):


A. OT2M x 6 sets: Hang Power Snatch + Power Snatch


Compare to 4/1/23

Nate S: 485kg

Claire D: 242.5kg


B. 4 sets: 2 min work / 2 min rest

12 Deadlifts (100/70kg)

6 Burpee Box Jump Over (24/20")

AMREP in remaining time: Wall Balls (30/20lbs, 10/9ft)


Nate S: 98 Wall Balls

Jen H: 67 Wall Balls Sweat: 10 Rounds:

3 min on / 1 min rest

10m Dog Sled Pull & Push (100/70kg)

15/12 Calorie Row

15/12 Calorie Ski

Max Calorie Echo Bike


Weightlifting:


Front Squat: 20 minutes to set a new 5RM.


Compare to 11/11/23 and 7/1/22

Jason: 140kg

Grace: 97.5kg


B. 15 minutes to find a 5RM Z Press.


Compare to 11/11/12

Ben NL: 60kg

Grace B: 40kg

 

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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