*We are closed Good Friday and Easter Monday we have 8am CrossFit and 9am Weightlifting. There are no other changes to the timetable over that weekend.
Fitness:
A. 8 sets, alt OTM
A1.3 Deadlifts
A2. 3 Box Jumps
*Start the Deadlifts at 70% and build if positions are good. The box jumps focus is landing high and in a good position
B. 10 min AMRAP:
6 Sandbag Squats (55/35kg)
12 Hanging DB Reverse Lunges (22.5/15kg)
24 Sit Ups
Performance:
A. 8 sets (OT2M)
A1. 5 sec Maximal Isometric Clean Grip Pin Pull above knee
- then at the 30 sec -
A2. 1.1.1. Hang Power Clean
*Do a rep every 10 secs
*Around 65% of 1RM Hang Power Clean
*Focus on powerful leg drive and strong catch.
B. 10 min AMRAP:
6 Sandbag Squats (65/45kg)
12 Hanging DB Reverse Lunges (22.5/15kg)
18 Toes to Bar
Sweat:
A. 16 min OTM:
M1: 6 Ab Wheel Rollouts
M2: 9 Slider Leg Curls
M3: 12/9 Cal Echo Bike
M4: 15 Bent Over 2x DB Row
B. 5 Rounds:
1 min work, 2 min rest
Max Distance Dog Sled Pull & Push (80/55kg)
Weightlifting:
(0 - 16 min)
A. 8 sets (OT2M)
A1. 5 sec Maximal Isometric Clean Grip Pin Pull above knee
- then at the 30 sec -
A2. 1.1.1. Hang Power Clean
*Do a rep every 10 secs
*Around 65% of 1RM Hang Power Clean
*Focus on powerful leg drive and strong catch.
(18 - 21 min)
B. Half Kneeling Single Leg Vertical Jump
3s x 3r OTM
*Reset each rep and be as powerful as possible.
[22 - 42 min]
C. 3 alt sets of:
C1. 10 Banded Resisted tempo RDLs (2020)
*Band tied to upright behind you
- no rest -
C2. 12 Split Stance Single Arm Russian KB Swings
*12 reps per side each side
- 1 min rest -
C3. 15 Slider Leg Curls
- 2 min rest -
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 Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
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