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Wednesday 15.03.23

Fitness:

4 min AMRAP:

10 Wall Balls (9/6kg)

10/8 Calorie Row


- 4 min rest -


4 min AMRAP:

10 Deadlifts (80/60kg)

10/8 Calorie Row


- 4 min rest -


4 min AMRAP:

10 Wall Balls (9/6kg)

10/8 Calorie Row


Performance:

4 min AMRAP:

10 Wall Balls (20/14lbs)

10/8 Calorie Row


- 4 min rest -


4 min AMRAP:

5 Squat Cleans (60/42.5kg)

10/8 Calorie Row


- 4 min rest -


4 min AMRAP:

5 Thrusters (60/42.5kg)

10/8 Calorie Row


Sweat:


40 min AMRAP:

10m Dog Sled Pull & Push (100/70kg)

20 Russian Kettlebell Swings (32/24kg)

30/23 Calorie Bike Erg

400m Run

50 alt BW Step Ups (24/20")


Weightlifting:


(0 - 15 mins)

A. Split Jerk: 15 minutes to build to a tough double.


(20 - 30 min)

B. OTM for 10 minutes:

7 x 1 Hang Squat Snatch @ 65-70%

+ 3 heavier attempts. Miss and the sets end.


(35 - 45 min)

C. OTM for 19 minutes:

7 x 1 Power Clean & Jerk @ 65-70%

+ 3 heavier attempts. Miss and the sets end.

 

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.



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