top of page
Kat

Wednesday 12.07.23

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.


136 views0 comments

Recent Posts

See All

Comments


bottom of page