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Wednesday 12.06.24

Fitness:


A. Banded Deadlift: 4s x 5r (Orange/Yellow Band)

*Start at 50% and build if able to maintain position and speed. 15 minutes to complete


B. For time:

200 Double Unders

100 Russian KB Swing (24/16kg)

50 Burpees

25 Strict Pull Ups

(16 min cap)


Performance:


A. See Fitness


B. For time:

200 Double Unders

100 DB Hang Power Snatch (22.5/15kg)

50 lateral Burpees over DB

25 Strict Pull Ups

(16 min cap) Sweat: On the 3min for 7 Sets Each:

Odd: 30/24 Cal Row

Even: 30/24 Cal Ski

*Score is total time over the 14 sets.

Weightlifting:


(0 - 15 min)

1 Power Snatch heavy single in 15 minutes

*Build to a tough single for the day with 1 sec pause at knee, Not a 1RM


(15 - 30 min)

Banded Deadlift: 4s x 5r (Orange/Yellow Band)

*Start at 50% and build if able to maintain position and speed.


*if you did this in class:

Jerk Balance: (forehead + chin + rack) (OT90)

8 sets: build slowly if technically sound.


(30 - 45 min)

Pause (2 sec) Overhead Squat:

2 x 60%, 70%, 80%

1 x 90%, 100%, 105%, 105%

 

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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