Fitness:
A. Deadlift: Build to a challenging load and then complete 3-3-3 across. Aim to go 5-10% heavier than your 5-5-5 from 2 weeks ago.
B. 11 min AMRAP:
50/40 Calorie Bike Erg
40 Walking Lunges
30 Russian KB Swings (32/24kg)
20 Push Ups
Performance:
A. Deadlift: 15 minutes to complete:
5 x 60%
5 x 70%
5+ x 80%
5 x 70%
5 x 60%
B. 2 min AMRAP:
250/200m Row
10 DB Box Step overs (24/20")
Max Strict HSPU in the remaining time
- 1 min rest -
3 min AMRAP:
250/200m Row
20 Front Rack DB alt Lunges
Max Strict Wall Facing HSPU in the remaining time
- 1 min rest -
4 min AMRAP:
250/200m Row
10 DB Box Step overs (24/20")
Max Strict HSPU in the remaining time
*Score is total HSPU.
DBs: (22.5/15kg)
Sweat:
OTMx15
M1: Seated Single Leg Pike Lifts (20 sec per side)
M2: Tuck Hollow to Double Leg extensions (30 sec)
M3: Grounded Hip Extensions (30 sec)
B. 30 min AMRAP:
30/24 Calorie Ski
30/24 Calorie Echo Bike
3 Dog Sled Pull & Pushes (80/55kg)
30/24 Calorie Echo Bike
*The echo Bikes cannot be faster than 150/100w. They are being used as active recovery work.
Weightlifting:
(0 - 8 min)
A. Power Clean: 5 sets OT2M
1 Power Clean + 3 Push Press
(12 - 27 min)
B. Deadlift: (OT3M)
5 x 60%
5 x 70%
5+ x 80%
5 x 70%
5 x 60%
*if you did this in class:
40 Banded Pistols for Time
--rest 1 minute--
30 Banded Pistols for Time
-- rest 1 minute --
20 Banded Pistols for Time
*Set band at parallel and sit into band where hip crease is below knee - allow band to assist you on the rebound of the pistol - work on quality mechanics and speed
(34 - 45 min)
C. 2 sets: (On the 6 min)
C2. Max TnG hang Power Cleans (100/70kg)
*Suggested 70-75% of 1RM if this is too heavy
- 20 seconds rest -
Max Power Cleans in 1 minute (same weight as above)
- rest for remainder
*If you have time post class:
4 x 10 Reverse Hyper (got heavier than 2 weeks ago)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
Comments