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Kat

Wednesday 16.10.24

Fitness:


A. For time:

1500/1200m Row

40 DB Box Step Ups (22.5/15kg)

1000/800m Row

30 DB Box Step Ups (22.5/15kg)

500/400m Row

20 DB Box Step Ups (22.5/15kg)

*1 x DB and 20" box for both.

*26 min time cap


Performance:

A. For time:

1500/1200m Row

40 DB Box Step Ups (22.5/15kg)

1000/800m Row

30 DB Box Step Ups (22.5/15kg)

500/400m Row

20 DB Box Step Ups (22.5/15kg)

*2 x DB and 20" box for both.

*26 min time cap Weightlifting:


(0 - 20 min)

Power Snatch + Overhead Squat: Build to 85% (whichever is lower) and then hit 3 complexs at that weight.


(20 - 35 min)

2 Push Press + Split Jerk: Aim to build to the same complex as last week


(35 - 45 min)

Deadlift: 10-10-10

*Touch and go. Start at 50% and build, keep technical.


Sweat:


A. 16 min alt OTM:

Odd: 10 Russian KB Swings

Even: 5 Pull Ups


B. 20 minute AMRAP

15/10 Bike Calories for Time

- rest 30 Seconds after each set -

*Score = total cals accumulated

 

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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