We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. 5 Rounds for load (alt OT90)
5 Barbell Z Press:
10 DB Goblet Slantboard Squat
B. 16 min AMRAP:
20/15 Calorie Row
15 Box Jump Over (24/20")
10 Bar Dips
5 Wall Walks
Performance:
A. 15 minutes to build to a 1RM Thruster (from the floor)
B. 16 min AMRAP:
15 Ring Dips
10 Strict Handstand Push-Ups
5 Wall Walks
Rest 90 sec between each round
Sweat:
A. 10 min OTM:
10m Dog Sled Pull & Push (100/70kg)
B. In Pairs, 30 min AMRAP:
6 10m Dog Sled Pull & Push (60kg)
12 Burpee Box Jump Over (24/20")
18 alt Hang DB Snatch (22.5/15kg)
24 Cal Echo Bike
Weightlifting:
(0 -15 min)
B. 15 minutes to build to a 1RM Thruster (from the floor)
*if you did this in class:
5 sets OT3M:
Build to a heavy: Clean Pull + Floating Clean Pull + Hang Power Clean
(15 - 30 min)
C. 3 alternating sets of:
C1.10 Front Rack alt Lunges (from floor)
No rest
D2. Max Push Presses
*AMRAP (-2)
*increase load each set so that final set is the hardest/heaviest. Leave a little in the tank. The barbell you use for the Lunges is the weight you use for Push Press.
- Rest 2 minutes -
(30 - 45 min)
C. *If you didn't do Monday's Squats, do them now, otherwise:
3 alternating sets of:
C1.8-10 Barbell Hip Thrusts
- Rest 1 minute -
C2. 8 Banded Nordic Hamstring Curls
- Rest 1 minute -
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.
Comments