Fitness:
A. 5 x 5 Farmers Handle Deadlift: 10 minutes to gradually build.
B. 2 Rounds for time:
20/15 Calorie Bike Erg
50 Double Unders
25 Toes to Rings
20/15 Cal Echo Bike
100 Single Skips
25 Strict Sit Ups
*20 min cap
Performance:
A. See Fitness
B. 2 Rounds for time:
20/15 Calorie Echo Bike
100 Double Unders
25 Toes to Rings
- 90 sec rest -
20/15 Cal Echo Bike
50 Crossover Single Skips
25 Strict Sit Ups
- 90 sec rest -
*20 min cap
Sweat:
45 min AMRAP:
400m Run @ 60min effort
500/425m Row @ 60min effort
*Aim here is to get a nice flow and just keep moving smoothly. Stay very consistent. Shouldn't be gritting your teeth.
Weightlifting:
(0 - 12 min)
A. Pause Clean & Jerk: (OT2M)
2s x 1r x 80%
2s x 1r x 82%
2s x 1r x 84%
*1 sec pause at knee + 1 sec pause in dip before jerk
(15 - 20 min)
Every 30 sec for 4:30 (9 sets)
1 Thruster (from floor)
*Start from 50-55% of 1RM Thruster. Every 3 reps increase load but maintain good speed. Last 3 reps should be an 8/10
(20 - 35 min)
5 x 5 Farmers Handle Deadlift
Gradually build. Keep these 7-8/10
(35 - 45 min)
3 Rounds:
10 RDL's
5 Barbell Rows
*Keep these 8/10. Focus on quality positions,
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.
Comments