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Wednesday 10.01.24

Updated: Jan 9

Fitness:


A. 10 min AMRAP

5-10-15-20-25-etc

Pull Ups

Wall Balls

DB Goblet Walking Lunge Steps (22.5/15kg)

Row Calories

- 5 min rest -


B. 5 min AMREP:

Buy in: Row 750/600m

Max Bike Erg Calories in the remaining time


Performance (Open and Quarterfinal focus):


A. 10 min AMRAP

5-10-15-20-25-etc

Chest to bar Pull Ups

Wall Balls

Single Arm DB OH Walking Lunge Steps (22.5/15kg)

Row Calories

- 5 min rest -


B. 5 min AMREP:

Buy in: Row 750/600m

Max Rope Climbs in the remaining time Sweat: For time:

6000/5000m Bike Erg

2000/1650m Ski Erg

1000/825m Row

Complete while doing 1 min work / 1 min rest


Weightlifting:


(0 - 10 min)

A. 5 sets every 2 minutes:

21.4 complex: Deadlift + Clean + hang Clean + Shoulder to Overhead

*if you did this in the WOD just recovery during this portion or get some light technqiue WOD.


(10 - 25 min)

Snatch Balance + Overhead Squat: Build to a challenging complex in 15 minutes. But focus on pulling yourself under the bar fast. Don't let the Snatch balance get to slow.


(30 - 40 min)

3 Rounds for time:

1 Thruster (80/55kg)

2 Strict Deficit HSPU (2/1")

3 Clean & Jerks (80/55kg)

4 Kipping Deficit HSPU (2/1")

- 1 min rest -

*Reduce deficit to ensure the HSPU are unbroken or close to it. If you don't have HSPU then do Bar Dips or Push Ups.

**Barbell should be challening but not something you might miss on the Thruster.


 

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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