Important Parking information Get on board our in-house social competition coming up. Info is here. Fitness:
A. Thruster: In 10 minutes
5-5-5
*3 sets of 5 building in load.
B. alt OTM for 8 minutes:
Odd: 15 sec Echo Bike Sprint
Even: 5 Thrusters (40/30kg)
- 2 min rest -
alt OTM for 8 minutes:
Odd: 15 sec Echo Bike Sprint
Even: 15 Russian KB Swings (32/24kg)
*Score is total Calories
Performance:
A. Thruster: In 10 minutes
3 x 75%
3 x 80%
1+ x 85%
B. alt OTM for 8 minutes:
Odd: 15 sec Echo Bike Sprint
Even: 5 Thrusters (60/40kg)
- 2 min rest -
alt OTM for 8 minutes:
Odd: 15 sec Echo Bike Sprint
Even: 5 Deadlifts (120/80kg)
*Score is total Calories
Sweat:
Alt OT90sec x 5 Rounds (45 mins)
M1: 200m Run
M2: 20/16 Calorie Row
M3: 10 Burpee Pull Ups
M4: 20/16 Calorie Ski
M5: Max Calorie Bike Erg
M6: Rest
Weightlifting:
(0 - 20 min)
A. Block Squat Snatch: Build to a quality double
*Using the blocks to make sure we don't pull with the arms early and get under the bar fast. Don't increase the weight if this isn't happening. Set up either just above or below knee.
(20 - 35 min)
B. 2 Front Squat + 2 Back Squat: 15 minutes to build to a heavy complex.
*Rack up your front Squat and immediately do your Back Squats.
(35 - 45 min)
C. Thruster: In 10 minutes
3 x 75%
3 x 80%
1+ x 85%
*If you did this in class:
Snatch Pull (from blocks): 5 x 2 x 105%
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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