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Kat

Wednesday 05.06.24

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.



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