Fitness:
A. Deadlift: 5-5-5-5-5
*Goal here is to get the largest load across the 5 sets. You can touch and go or stop and reset.
B. For time:
Run 400m
10 Deadlifts (100/70kg)
10 Box Jumps (24/20")
Run 400m
10 Deadlifts (100/70kg)
10 Box Jumps (24/20")
Run 400m
Performance:
A. Clean & Jerk: 1 x 60%, 65%, 70%, 75%, 75%
*If you feel amazing with no misses, hit an additional single at 80%
or
If you aren't going to be here for the Saturday Weightlifting class, 15 minutes to Establish a 1RM.
B. For time:
Run 400m
15 Hang Power Clean & Jerks
Run 400m
15 Hang Power Clean & Jerks
Run 400m
Barbell: (50/35kg)
Sweat:
Week 8/8 of Bike Erg Progressions:
Prep:
5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant pace (nose breathing only)
Main:
20 Min for Max Distance/av Watts
Weightlifting:
*This is the final week of the cycle. If you are going to be here on Saturday, follow the programming as prescribed. If you aren't going to be here Wednesday or Saturday, then you will want to get your 1RMs in today.
A. Snatch: 1 x 60%, 65%, 70%, 75%, 75%
*If you feel amazing with no misses, hit an additional single at 80%
B. Clean & Jerk: 1 x 60%, 65%, 70%, 75%, 75%
*If you feel amazing with no misses, hit an additional single at 80%
(If you did this in class, do 5 sets of 2 of Jerk Behind the Neck in Split)
C. Back Squat: 2 x 50%, 60%, 1 x 65%, 70%
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 Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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