A. Banded Deadlift: 6s x 2r (Orange/Yellow Band) (OT2M)
*Each set do a little more than the 19th of June
B. For time:
120 Double Unders
30 Wall Balls
100 Double Unders
25 Wall Balls
80 Double Unders
20 Wall Balls
60 Double Unders
15 Wall Balls
40 Double Unders
10 Wall Balls
20 Double Unders
5 Wall Balls
Wall Ball: (9/6kg)
*17 min time cap
Performance:
A. See Fitness
B. For time:
5 Wall Balls
20 Double Unders
10 Wall Balls
40 Double Unders
15 Wall Balls
60 Double Unders
20 Wall Balls
80 Double Unders
25 Wall Balls
100 Double Unders
30 Wall Balls
120 Double Unders
Wall Ball: (12/9kg or 30/20lbs)
*17 min time cap
Sweat:
A. Knees Banded Hip Hinge Abductions: 3 x 12-15
B. For time:
50 Burpees over Rower
75/60 Calorie Row
100/80 Calorie Bike Erg
- 3 min rest -
25 Burpees over Rower
38/30 Calorie Row
50/40 Calorie Bike Erg Weightlifting:
(0 - 10 min)
A. Squat Clean: (OTMx10)
2 x 50-60%
*Touch and go, focus on speed and positions
(10 - 25 min)
B. Pause (1 sec in dip) Split Jerk: 15 minutes to find a quality double.
(25 - 40 min)
C. Banded Deadlift: 6s x 2r (Orange/Yellow Band) (OT2M)
*Each set do a little more than the 19th of June
Plyo Finisher:
5 Rounds, 20 work / 40 rest
Box Jump: (36/30") *Step Down
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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