Fitness:
20 min AMRAP:
50 Pull Ups
50 DB Thrusters
50 Toes to Bar
50 Single DB Box Step Ups (24/20")
50 Calorie Ski
50 DB Clean & Jerks
DB: (22.5/15kg)
Performance (Open and Quarterfinal focus):
20 min AMRAP:
50 Chest to Bar Pull Ups
50 DB Thrusters
50 Toes to Bar
50 Single DB Box Step Ups (24/20")
50 Handstand Push Ups
50 DB Clean & Jerks
DB: (22.5/15kg) Sweat: For Max Cals:
10 Rounds of 20 work, 40 rest
Ski Erg
Bike Erg
Row
Echo Bike
*Complete all 10 sets on Ski before the Bike etc
Weightlifting:
(0 - 10 min)
A. Split Press:
4 x 5r @ 50%
*Alt Split each set. After the 5 presses, reset the feet and do 3 Push Jerks.
(10 - 22 min)
B. 1 Deadlift @ 90%
then
24 min: 20 Hand Release Deadlifts @ 75%
(30 - 40 min)
C. OTM x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Pick a challening load, but something you can maintain with good form for 10 minutes.
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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