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Kat

Wednesday 08.03.23

Fitness:

For time:

3 Rounds

20 Front Squats (52.5/35kg)

15 Box Jumps (24/20")

10 Strict Pull Ups

1 minute rest

then,

200m DB Farmer's carry


DB: (22.5/15kg)


Performance:

For time:

20 Front Squats

15 Box Jumps (24/20")

10 2x KB Deadlifts

1 minute rest

15 Overhead Squats

15 Box Jumps (24/20")

10 2x KB Deadlifts

1 minute rest

10 Thrusters

15 Bar Muscle Ups

10 2x KB Deadlifts

1 minute rest

200m KB Farmers Carry


Barbell: (52.5/35kg)

Kettlebells: (32/24kg)


Sweat:


5 Rounds:

4 min AMRAP / 4 min rest


15/12 Row Calories

15/12 Ski Calories

15/12 Bike Erg Calories

12/9 Row Calories

12/9 Ski Calories

12/9 Bike Erg Calories

9/6 Row Calories

9/6 Ski Calories

9/6 Bike Erg Calories


Compare to 14/3/22


Weightlifting:


(0 - 15 min)

A. Build to a heavy 3 position Power Clean:

(Mid thigh, just below knee & floor). You can dump for the rep on the floor.


B. (15 - 25 min)

Tempo Front Squat (33X1)

2s x 3r x 70%

1s x 3r x 70%+ if able with quality


(30 - 45 min)

C. 1-2-3-4-5-6-7-8-9-10

Deadlift (50% of 1RM)

Press (65% of 1RM)

*15 min time cap.


Compare to 4/2/22

Pete D: 9.14

Jen H: 8.15

 

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.


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