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Writer's pictureJason

Wednesday 07.12.22

 

Fitness:


A. Deadlift: 10-8-6-4-2

*Aim to go a little heavier than the 16th of November.


B. 12 min AMREP:

5, 10, 15, 20, etc

Dumbbell Front Squats

Strict Pull Ups

Single Arm Dumbbell Thruster

Kipping Pull Ups

Dumbbell: (22.5/15kg)

*Do half the thrusters on each arm.


Performance:


A. 12 minutes to complete: Third wave & Week 1 of your 5/3/1 Deadlifts: 5 x 65%, 75% and 5+ x 85%. *Refer to the spreadsheet for your increases.


B. 12 min AMREP:

5, 10, 15, 20, etc

Overhead Squats

Chest to bar Pull Ups

Thrusters

Bar Muscle Ups

Barbell: (42.5/30kg)


Sweat:


Every 3 mins for 45 mins (5 rounds)

A. 500/400m Ski Erg + Max Calorie Row in the remaining time


B. 1000/800m Bike Erg + Max Calorie Ski


C. 500/400m Row + Max Bike Erg Cals

*Score is total calories. You must complete all meter prescriptions.


Weightlifting:


(0 - 30 min)

A. Snatch: 2 x 70%, 1 x 75%, 80%, 80%, 80%


B. Clean & Jerk: 1 x 70%, 75%, 75%, 75%


C. Snatch Pull: 2 x 90%, 90%, 90%


(30 - 45 min)

C. Third wave & Week 1 of your 5/3/1 Deadlifts: 5 x 65%, 75% and 5+ x 85%. *Refer to the spreadsheet for your increases.

 

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 you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.










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