Fitness:
A. Build to a heavy single Deadlift in 20 minutes
Compare to 3/10/23
Jason: 240kg
Siobhan DB: 175kg
B. 4 Rounds for time:
200m Run
15 Russian Kettlebell Swing
10 Goblet Squats
KB: (32/24kg)
Performance:
A. See Fitness
B. 4 Rounds for time:
200m Run
15 Hang Power Cleans
10 Front Squats
Barbell: (50/35kg)
Sweat: A. 10 min alt OTM:
Odd: 10 2x DB Row
Even: 10 Weighted Hip Extensions (on box partner spotted)
B. In teams of 3-4:
500 Calorie Echo + 500 Calorie Ski
*2 people working at a time. Break it up how you like.
*If only 2 people do:
350 Calorie Ski
350 Calorie Echo
*In order, one person working at a time
Weightlifting:
(0 - 20 min)
A. Build to a heavy single Deadlift.
Compare to 3/10/23
Jason: 240kg
Siobhan DB: 175kg
(20 - 35 min)
B. Build to a heavy double Bench Press in 15 minutes
(35 - 45 min)
C. Pendlay Row: 5-5-5
*If you got part A done in the class, either start early or rest for part B. Or you could potentially work on something you've missed from this or last week.
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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