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Kat

Wednesday 03.08.22

Updated: Aug 2, 2022

 

Fitness:


Mobility: Tall Kneeling Hip CARs: 4s x 3 per side, rest 30s. *Move from flat ground to an elevated surface.


A. Front Foot Elevated Split Squat: 5 x 5


B. 4 Rounds: 45 sec work, 15 sec rest

Max reps for each set, you don't have to go unbroken.

M1. Deadlift (60/40kg)

M2. Sit Ups

M3. Goblet Squat (22.5/15kg)

M4. Lateral Barbell Burpee


Performance:


A. Front Squat: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M


B. 4 Rounds: 15 sec work, 45 sec rest

Max reps for each set, you don't have to go unbroken.

M1. Deadlift (100/70kg)

M2. alt. Pistols

M3. Hang Power Clean (70/45kg)

M4. Lateral Barbell Burpee


Sweat:


Week 3 of C2 Bike Progressions:


Prep:

5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant 1000m pace (nose breathing only)


Main

15 min C2 Bike @ 91-96% of 20 min average from Week 1 (for the final minute push to a max effort)


5-minute easy spin recovery


Repeat first 15 minutes


Immediately into:


Post:

5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)

Weightlifting:


A. Barbell Yoga

3 Rounds in 10 minutes

10 Duck Walks (both forward and back. If your mobility is poor use a lighter barbell or PVC).

8 Hook Grip Front Squats

6 Front Rack Sots Press


(15 - 30 min)

B. Power Clean + Jerk + Squat Clean: 6s x (1+1+1) x 50%, 60%, 70%, 70%, 70%, 70% of Clean & Jerk 1RM. (OT2.5M)


(35 - 45 min)

C. Front Squat: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M


*If you completed this in class do 5s x 3r moderate weight of a behind the Neck Jerk in Split

 

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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