Fitness:
A. 4 min AMRAP:
5 Back Squats @ 70%
*Do a set of 5, re rack and then go again when able. The 5 must be unbroken. If unsure of 70%, something you could do 10 with.
B. 4 Rounds for time
15/12 Cal Echo Bike
9 Hang Power Clean (50/35kg)
6 Shoulder to overhead (50/35kg)
15 Lateral Burpees
- 3 min rest -
*This should be very intense, rounds should be less than 3 minutes.
*Pick a load you can do each movement unbroken.
*20 min cap
Performance:
A. See Fitness
B. 4 Rounds for time
15/12 Cal Echo Bike
9 Hang Power Clean (70/47.5kg)
6 Shoulder to overhead (70/47.5kg)
15 Lateral Burpees
- 3 min rest - Weightlifting:
(0 - 16 min)
A. Snatch: OT2M
4 x 65%, 3 x 70%, 2 x 75%, 1 x 80%
4 x 70%, 3 x 75%, 2 x 80%, 1 x 85%
*Don't touch and go. Main focus is doing these %s well and being accurate. Don't miss.
(16 - 30 min)
Build to a heavy 6 Overhead Squat.
(35 - 40 min)
4 min AMRAP:
5 Back Squats @ 70%
*Do a set of 5, re rack and then go again when able. The 5 must be unbroken. If unsure of 70%, something you could do 10 with.
*If you did that in class, do it with 5 Bar Dips.
Sweat:
A. 12 min OTM:
M1: 12/9 Cal Bike Erg
M2: 10 S leg Hip Thrusts e side
M3: 12/9 Cal Bike Erg
M4: 20 Hollow Rocks
B. Row Repeat Test
20 min AMRAP:
15/11 Calories for Time
- rest 30 Seconds after each set -
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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