Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. In 13 minutes
9 minutes to build to 82.5% (or 7/10) of your 1RM Deadlift for 1 rep.
- 1 min rest -
For time: 15 Deadlifts @ 75%
B. Every 4 minutes for 3 rounds: (12 mins total)
90 sec work / 30 secs rest
Minutes 1 - 2
15 Wall Balls (9/6kg)
Max Calorie Ski
Minutes 3 - 4
6 lateral Box Step ups (each side) (30/24")
Max Calorie Row
* 75 second cap per round.
Performance (Open and Quarterfinal focus):
A. See Fitness
B. Every 4 minutes for 3 rounds: (12 mins total)
Minutes 1 - 2
10/8 Cal Standing Bike Erg
15 Wall Ball Shots (30/20lbs)
Minutes 3 - 4
10/8 Echo Bike
12 Alternating Pistols
* 90 second cap per round. Sweat: OT2M x 5 Rounds
1: 400m Run
2: 450/400m Ski
3: 900/800m Bike Erg
4: Rest
Weightlifting:
(0 - 15 min)
A. Push Jerk:
3 x 70%, 73%, 75%, 77%, 80%
(15 - 27 min)
B. In 13 minutes
9 minutes to build to 82.5% (or 7/10) of your 1RM Deadlift for 1 rep.
- 1 min rest -
For time: 15 Deadlifts @ 75%
(35 min)
C. For Max reps:
1 min AMRAP: Hang Power Cleans
-Rest 30 sec-
1 min AMRAP: Power clean and jerks
-Rest 30 sec-
1 min AMRAP: Thrusters
-Rest 30 sec-
1 min AMRAP: Squat Snatches
*All sets at (82.5/60kg), but drop to a load you're able to cycle at least 5-8 reps/minute for each movement
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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