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Kat

Wednesday 09.10.24

Fitness:


A. Back Rack Elevated (2") alt Reverse Lunges

10-10-10 (OT4M)

- superset with -

10 Elevated KB Pull through


B. 9 min AMRAP:

15/12 Calorie Bike Erg

12 Goblet Squat (22.5/15kg)

6 Strict Pull Ups


Performance:

A. See Fitness


B. 9 min AMRAP:

9 DB Thrusters (22.5/15kg)

9 Chest to Bar Pull Ups

*At the 0, 3 and 6 min: 20/15 Cal Echo Bike Weightlifting:


(0 - 12 min)

A. Snatch Pull + Squat Snatch

Set 1: 4 complexes @ 77-84%

Set 2: 3 complexes @ 77-84%

Set 3: 3 complexes @ 77-84%

Set 4: 2 complexes @ 77-84%

Rest 2 minutes between sets

*quick drop/reset between snatch pull & snatch; rest 10 sec between reps

*1 rep = 1 Snatch Pull + 1 Snatch


(12 - 25 min)

Push Press + Split Jerk: Build to a heavy complex.


(30 - 42 min)

B. Tempo Front Squat (OT3M)

4s x 3r @ (21X1). Start at 70% and build if able.


Sweat:


A. 10 min alt OTM:

M1: 30 seconds of Hanging Tucks (3031)

M2: 30 sec Banded Monster Walk


B. 30 min OTM:

M1: 15 Russian KB Swings (32/24kg)

M2: 15/12 Calorie Row

M3: 45 seconds Max Burpee Box Jumps (24/20")

 

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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