Fitness:
A. 12 min alt OTM:
Odd: 5 Deadlifts (stop and reset)
Even: 5 Dumbbell Z Press
*Start moderate on each and increase load if able.
Compare to 23/11/22
B. 15 min AMRAP:
16m 2x DB Hanging Wallking Lunge (22.5/15kg)
6 Ring Dips
16/12 Echo Bike Calories
6 Strict Pull Ups
*Modify to Kneeling Ring Pull Ups & Bar Dips
*As long as you can do 8 steps do DBs Rx.
Compare to 23/11/22
Ben C: 4 + 14 Cals
Michelle H: 3 + 6 Dips
Performance:
A. Deadlift: 5 x 70%, 3 x 80% & 1+ x 90%. *Do the same loads as 2 years ago if you did it and try to get more reps.
Compare to 23/11/22
Jason W: 4 x 201kg
Michelle H: 2 x 150kg
B. 15 Min AMRAP:
16m 2x DB Front Rack Walking Lunge
7/5 Muscle Ups
8m 2x DB Overhead Walking Lunge
12 Chest to Bar Pull Ups
Dumbbells: (22.5/15kg)
*Don't choose a movement that you to spend more than 90 secs there. Ideally RX but reduce reps.
Compare to 23/22/11
Nate S: 4 + 4m FR Lunge
Weightlifting:
(0 - 20 min)
A. Clean & Jerk OTM:
Min 1-5: 1 x 70%
Min 6-10: 1 x 73%
Min 11-15: 1 x 76%
Min 16-20: 1 x 79%
(20 - 35 min)
B. Back Squat: 3 x 70%, 75%, 80%, 80%, 80%
(35 - 45 min)
C. Deadlift: 5 x 70%, 3 x 80% & 1+ x 90%. *Do the same loads as 2 years ago if you did it and try to get more reps.
If you did this during class:
Complete 4 x 15 Reverse Hypers
*It would be wise to do at least a few of these post workout today regardless.
Sweat:
A. 10 min AMRAP (easy to moderate effort Nasal breathing)
12/9 Calorie Bike Erg
20m Sandbag Carry
9/6 Calorie Ski
B. Death by Ski Erg Calories (with rest)
1 min work / 1 min rest
*Start at 12/9 Calories.
Rest 1 min between each effort. Increase by 1 after a succesful attemopt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.
Compare to 23/11/22
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