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Kat

Wednesday 06.03.24


A. OT2M x 6:

10 Barbell Hip Thrusts


B. 4 Rounds: 90 sec work / 90 sec rest

6 Push Ups

6 Front Squats (42.5/30kg)

Max Calorie Row in the remaining time


Performance (Open and Quarterfinal focus):


A. OTM x 12:

M1-4: 1 Squat Snatch x 80%

M 5-8: 1 Squat Snatch x 83%

M 9-12: 1 Squat Snatch x 86%


B. 4 Rounds: 90 sec work / 90 sec rest

6 Strict HSPU

6 Thrusters (42.4/30kg)

Max Calorie Row in the remaining time

Sweat: "Short Mikko"

7 Rounds

1 min max Echo Cals

1 min max Row Cals

1 min max Ski Cals

1 min rest

*Score is your lowest Calorie effort across the 5 rounds. Try and hold the same number or one more than 2 weeks ago with smarter pacing and transitions.


Weightlifting:


(0 - 12 min)

A. OTM x 12:

M1-4: 1 Squat Snatch x 80%

M 5-8: 1 Squat Snatch x 83%

M 9-12: 1 Squat Snatch x 86%

*If you did this in class, build to a 7/10 RPE Snatch Balance


(20 - 30 min)

Squat Clean & Jerk: 2 x 70%, 70%, 70%, 80%, 85% (OT2M)


(30 - 40 min)

Back Rack Step Up: x 5 reps.

 

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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