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Kat

Wednesday 10.08.22

 

Fitness:


A. On the 1:30 for 5 Rounds

M1. 5 Back Rack Lunges (e side)

M2. 10 Supported Dumbbell Row (e side)

M3. 15 Dumbbell Hip Thrust


B. 5 Min AMRAP:

21 Goblet Squats

21 Abmat Sit Ups

15 Goblet Squats

15 Abmat St Ups

9 Goblet Squats

9 Abmat Sit Ups


Compare to 18/1/21

Ryan M: 1 + 19 Sit Ups

Carina E: 1 + 12/15 Goblet Squats


Performance:


A. Front Squat: Establish a 1RM Establish a 1RM in 25 minutes


B. CrossFit Open 11.3

Complete as many reps in 5 minutes of:

1 Squat Clean (75/50kg)

1 Jerk (75/50kg)

*You must complete a Squat Clean before jerking.


Compare to 6/4/19

Sean Sw: 44 reps

Rach D: 50 reps


Sweat:


Week 4 of C2 Bike Progressions:

*Reccommended to wear bike shorts.


Prep:

5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant 1000m pace (nose breathing only)


Main

20 min C2 Bike @ 90-95% of 20 min average from Week 1 (for the final minute push to a max effort)


5-minute easy spin recovery


Repeat first 20 minutes


Immediately into:


Post:

5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)

Weightlifting:


A. Front Squat: Establish a 1RM


B. Clean: Build to a heavy single for the day, then complete 2 x 2 x 80% of that.


*Refer to Monday if you did the Front Squat in the class.

 

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.


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