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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