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Writer's pictureJason

Wednesday 13.03.24


A. OTM x 10:

1 Strict Muscle Up negative


B. 5 Rounds:

1 min Echo Bike Cals

1 min Row Cals

1 min Ski Cals

1 min rest

*Score is your lowest minute across the 5 rounds.


Compare to 7/9/23

Nate: 20

Laura G: 11


Performance (Open and Quarterfinal focus):


A. OTM x 10:

1 Strict Elevator Muscle Up Negative


B. See Fitness

Sweat: 45 min AMRAP in Pairs:

400m Wheelbarrow Push (60/40kg)

200/150 Cal Bike Erg

100/75 Cal Ski Erg

50 Burpee Box Jumps (24/20")


Weightlifting:


(0 - 20 mins)

A. Below Knee Hang Power Snatch + Floating Power Snatch: Build to a heavy complex in 15 minutes and then complete 2 complexes at 90% of your max.

(20 - 35 min)

B. Bench Press:

5 x 65%

5 x 75%

Max reps x 85%

(35 - 45 min)

3 x 5 Lateral Box Back Rack Step Up:

*Focus on max height box you can get into, then add load.

 

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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