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Kat

Wednesday 11.01.23

Fitness:


10 min AMRAP:

10 Strict Pull Ups

20 Wall Balls (9/6kg, 10/9ft)

30/24 Calorie Ski

40 BW Walking Lunges


- 5 minutes rest -


4 min AMRAP:

500m Row

Max Rope Climbs in the remaining time

*Score is total Rope Climbs


Performance:


10 min AMRAP:

10 Chest to bar Pull Ups

20 Wall Balls (9/6kg, 10ft each)

30/24 Calorie Row

10 Chest to Bar Pull Ups

10 2x DB OH Walking Lunge Steps (22.5/15kg)

30/24 Calorie Row


- 5 minutes rest -


4 min AMRAP:

500m Row

Max Rope Climbs in the remaining time

*Score is total Rope Climbs


Sweat:


Sweat will return next week.


Weightlifting:


0 - 24 min:

A. In 20 minutes:

Build to 85% of 1RM Back Squat

Build to 85% of 1RM Press

Build to 85% of 1RM Deadlift


B. 3 minutes rest then hit a set of 20 Unbroken TnG Deadlifts. Make sure there is no elbow bend bounce or soft lockouts. No straps.


30 - 42 min

C. In 12 minutes max:

Banded Strict Handstand Push Ups: Accumulate 20 reps in Unbroken sets of 2, all for quality. Modify band as you go along if needed. Rest as long as you need to make the sets count.

*If 2 is tough BW, just stay with BW. If you don't have SHSPU, then 2 eccentrics in relatively quick succession, then have a good rest between.


42-45 min

D. DB Z Press: OTM x 3 sets

3 reps for max load.

 

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 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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.



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