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Wednesday 11.09.24

Fitness:


A. OT2.5M x 5 sets:

5 1x KB Lateral Lunges (e side)

10 alt Dead Bugs (3 sec lower)


B. 20 min AMRAP:

40 Russian KB Swings (32/20kg)

30 alt Lateral Box Step Up and Over (24/20"")

30/20 Hand Release Push Ups

20/16 Calorie Ski

Performance:

See Fitness Weightlifting:


*The 5.30am class today will be CrossFit. It will return to Weightlifting next week. (0 - 15 min)

15 minutes to build to a heavy: 1 Pause (2 sec) Back Squat + 2 Back Squat


(15 - 30 min)

B. Build to a quality: Block (8"") 1 Power Clean + 2 Block Squat Clean

*Focus on being fast under the Squat Clean and recieving it well.


(30 - 45 min)

C. 3 Rounds for load:

10 DB Bench Press

10 DB Rows

5 ATG Split Squat (e side)

 

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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