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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