top of page
Writer's pictureJason

Wednesday 09.11.22

 

Fitness:


A. Deadlift: 10-8-6-4-2

*Building to a challenging 2.


B. B. For time:

3 Rounds:

15/12 Calorie Row

15 Front Squats


- 4 minutes rest -


3 Rounds:

15/12 Calorie Row

15 alt Front Rack Lunges

Barbell: (42.5/30kg)


Performance:


A. 12 minutes to complete: Week 5 of your 5/3/1 Deadlift: 5 x 65%, 75% & 5+ x 85%. *Refer to the spreadseet for your specfic increases from the last wave.


B. For time:

3 Rounds:

15/12 Calorie Row

15 Front Squats


- 4 minutes rest -


3 Rounds:

15/12 Calorie Row

15 Overhead Squats

Barbell: (42.5/30kg)


Sweat:


A. OTM x 10:

Odd: 30 sec alt Banded lateral walk

Even: 5 Ab Wheel Rolloits


B. 5 Rounds

4 Min AMRAP, 2 min between

27/21 Calorie Bike Erg

21/15 Calorie Row

15/12 Calorie Ski

Max Calorie Echo in the time remaining


Weightlifting:


(0 - 15 min)

A. Halting Clean Deadlift (upper thigh /1 sec) + Clean: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of todays max.


(15 - 30 min)

B. BTN Push Jerk + Split Jerk: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of todays max.


(30 - 42 min)

C. 12 minutes to complete: Week 5 of your 5/3/1 Deadlift: 5 x 65%, 75% & 5+ x 85%. *Refer to the spreadseet for your specfic increases from the last wave.


If you did this during class:

Build to a challening 3RM Pause Back Squat: Aim to go a bit heavier than last weeks 3.

 

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 Competitors 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 up to date with announcements, news and info - join our private Slack group. The link to join is here.






182 views0 comments

Recent Posts

See All

Comments


bottom of page