Fitness:
A. Deadlift (stop and reset): Build to a heavy 3 in 15 minutes (not a max)
B. 4 Rounds of:
3 min work / 90 sec rest
5 Deadlifts (100/70kg)
15 Burpee Box Jump Over (24/20")
Max Bike Erg
Performance:
A. See Fitness
B. 4 Rounds of:
3 min work / 90 sec rest
5 Deadlifts (120/80kg)
15 Burpee Box Jump Over (24/20")
Max Echo bike Calories in the remaining time Sweat: A. OTM x 10:
1 Sled Rope Pull + Sled Push
B. For total rounds and reps:
7 min AMRAP:
18/15 Calorie Ski
18/15 Row
- 3 min rest
7 min AMRAP:
15/12 Calorie Ski
15/12 Row
- 3 min rest -
7 min AMRAP:
12/9 Calorie Ski
12/9 Row
*Start tough, but try to hold the same or greater paces as the reps reduce. Weightlifting:
(0 - 15 min)
A. Deadlift (stop and reset): Build to a heavy 3 in 15 minutes (not a max)
*If you did this in class do the HPC first and then comptete 4 rounds of:
10 sec Front Rack support @ 110%+ of 1RM Front Squat
5 Box Supported Pendlay Row (building to a heavy 5)
(15 - 30 min)
B. Build to a heavy singe Hang Power Clean
*Build to a tough single for the day w/ 1 sec pause at knee, Not a 1RM.
(30 - 45 min)
3 alt sets:
C1. 6 DB Single Arm Rows
C2. 6-8 Circular Scap Pull Ups
C3. 3 Seated Box Jumps
*Rest as neeed between exercises.
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.
Commentaires