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Writer's pictureJason

Wednesday 03.04.24

Updated: Apr 1

Fitness:


18 min AMRAP:

2, 4, 6, 8, 10, etc

Strict Pull Ups

alt Pistols

Calorie Ski

Deadlifts (100/70kg)

Performance (Open and Quarterfinal focus):


18 min AMRAP:

2, 4, 6, 8, 10, etc

Strict Chest to Bar Pull Ups

alt Pistols

Strict Handstand Push Ups

Deadlifts (120/80kg) Sweat: 5 x 5 Min AMREP, 3 min rest between each 12/9 Calorie Echo 15/12 Calorie Ski 18/15 Calorie Row Max Calorie Bike Erg *Repeat from last week, aim to get a bit more.

Weightlifting:


(0 - 15 min)

Hang Squat Snatch + Squat Snatch + Overhead Squat - 15 minutes to build to a heavy

*Today you can dump between Snatches

(20 - 34 min)

B. Every 90 seconds x 3 rounds:

M1: 3 Split Jerks

M2: 2 Push Jerks

M3: 1 Push Press

*Modify the load each set to get the most load across the 9 sets.

(38 - 42 min)

C. Every 90 seconds for 3 sets:

10 Back Rack alt Reverse Lunges (5 e side)"

 

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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