Christmas & New Year holiday hours Fitness:
A. Deadlift 5-5-5-5-5
*Gradually build. Aim to go heavier than 29/11/23
B. 10 min AMRAP:
3 Deadlifts
3 Hang Power Cleans
30 Double Unders
6 Deadlifts
6 Hang Power Cleans
60 Double Unders
9, 9, 90
12, 12, 120 etc
Barbell: (52.5/35kg)
Performance (Open and Quarterfinal focus):
A. Deadlift: In 16 minutes
Work up to 92.5%, then:
With a 2" deficit - 3 x 7 @ 40-60% (depending on technique)
B. 10 min AMRAP:
3 Deadlifts
3 Hang Power Cleans
30 Double Unders
6 Deadlifts
6 Hang Power Cleans
60 Double Unders
9, 9, 90
12, 12, 120 etc
Barbell: (70/47.5kg) Sweat: 30 on 30 off until you hit 100 reps in each movement
Calorie Ski
Burpee onto a plate
Calorie Bike Erg
alt DB Snatch (22.5/15kg)
*Once you complete a movement, it goes out of the rotation. So for example of you only had te Ski and Bike left to do, you wopuld alternate between those 2 for each minute.
Weightlifting:
(0 - 14 min)
A. Split Jerk:
3 x 65%
2 x 75%
1 x 80%, 85%, 90%
*Do a set approx every 2 mins
(14 - 30 min)
B. Deadlift: In 16 minutes
Work up to 92.5%, then:
With a 2" deficit - 3 x 7 @ 40-60% (depending on technique)
(36 - 44 min)
C. 8 min alt OTM: 20 work / 40 rest
M1: Max Thrusters
M2: Max Front Rack alt Lunges
Barbell: (60/42.5kg)
*If you did the Deadlifts in class do the Squat endurance work first and then:
10 min AMRAP for quality:
20 sec/side - foot elevated Single leg Straight Leg Iso Hold
15 sec/side - Short Hamstring Isometric
10 sec/side - Copenhagen Side Plank Hold
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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