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Kat

Wednesday 04.09.24

Fitness:


A. 15 minutes to find a heavy single Thruster for the day (taken from the ground).


Compare to 24/6/24

Nate: 110kg

Grace: 73kg


B. 18 min OTM (3 rounds)

M1 - 5-20 Push Ups

M2 - 30 sec Bike Erg for Cals (0-30 sec)

M3 - 5-10 Deadlifts (100/70kg)

M4 - 30 sec Bike Erg for Cals (0-30 sec)

M5 - 10-20 Goblet Reverse Lunges (24/16kg)

M6 - 30 sec Bike Erg for Cals (0-30 sec)

*Aim to keep consistent across.


Compare to 24/6/24

Tyler: 245

Candice: 164

Performance:


A. See Fitness


B. 18 min OTM (3 rounds)

M1 - 8-10 Thrusters (42.4/30kg)

M2 - 30 sec Echo for Cals (0-30 sec)

M3 - 5-10 Deadlifts (100/70kg)

M4 - 30 sec Echo for Cals (0-30 sec)

M5 - 8-16 F.Rack DB alt Rev Lunges (22.5/15kg)

M6 - 30 sec Echo for Cals (0-30 sec)

*Aim to keep consistent across.


Compare to 24/6/24

Nate: 247

Grace: 183 Sweat:

For time: 10000/9000m Bike Erg Every 4 minutes (not including 0:00) 400/350m Ski 20 alt BW Box Step Ups (24/20") Weightlifting:


(0 - 5 min)

A. OTM x 5:

3 Seated vertical Jumps *focus on speed/force development


(5 - 25 min)

B. 20 minutes to find a heavy single Thruster for the day (taken from the ground)


*If you did this in class:

Build to a heavy Snatch Balance + 2 Overhead Squat

*Try to get the same load as last week but get faster on the Snatch Balance.


(25 - 45 min)

C. Build to a 5RM Front Squat

 

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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