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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