Important Parking information Get on board our in-house social competition coming up. Info is here. Fitness:
A. 4 sets (OT2M)
12 alt Hanging DB Step Ups (22.5/15kg)
*Start moderate and aim to increase each set for a tough finish.
B. 3 Rounds for time:
400m Run
25 Strict Sit Ups
25 alt DB Snatch (22.5/15kg)
*20 min time cap, 6 min cap on the first and second round
Performance:
A. 4 sets (OT2M)
12 Front Rack BB alt Step Ups (24/20")
B. 3 Rounds for time:
400m Run
25 Toes to Bar
25 alt DB Snatch (22.5/15kg)
*20 min time cap, 6 min cap on the first and second round.
Sweat:
3 mins of Row Pick Drill
A. 4 Rounds for reps:
M1: 10/7 Cal Row
M2: 14/10 Cal Row
M3: 18/13 Cal Row
M4: Max Cal Row
B. 15 min AMRAP: (moderate effort)
15/12 Cal Bike Erg
10 Single Leg Hip Thrusts
15/12 Cal Bike Erg
10 Single Arm DB Rows
15/12 Cal Bike Erg
30 sec Hanging Tuck Hold
Weightlifting:
(0 - 12 min)
A. 3 alt sets (OT2M)
A1. 5 Seated Jumps
A2. Thruster: 3 x 70%, 3 x 75%, 3+ x 80%
(12 - 27 min)
Build to a tough complex in 15 minutes: Power Clean + Push Jerk + Split Jerk
*Aim to go a little heavier than last wee;
(28 - 40 min)
4 sets (OT2M)
12 Front Rack BB alt Step Ups (24/20")
if you did this in class:
Clean Pull:
2 x 100%, 110%, 120%, 130%
*These are heavy Clean Pulls, they will be slow but maintain your position. If you do, stop or reduce weight.
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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