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Wednesday 16.11.22

Updated: Nov 15, 2022

 

Fitness:


A. Deadlift: 10-8-6-4-2

*Aim to go a little heavier on each set then last week.


B. 15 Min AMRAP:

10 Front Squats (42.5/30kg)

15 Wall Balls (9/6kg, 10/9 ft)

20 Box Jump Overs (24/20")

25/18 Cal Bike Erg

30 sec Unbroken Bar Hang


Performance:


A. 12 minutes to complete: Week 6 of your 5/3/1 Deadlifts: 3 x 70%, 80% & 3+ x 90%. *Refer to the spreadsheet for your specific increases from the last wave.


B. 15 Min AMRAP:

10 Wall Balls (9/6kg, 10ft both)

- 30 sec rest -

10 Hang Power Snatch

- 30 sec rest -

10 Thrusters

- 30 sec rest -

10 Box Jump Overs

- 30 sec rest -

10 Overhead Squats

2 minutes rest

*The focus here is speed, movement economy and efficiency. It's a sprint, but it's YOUR sprint. Everything should be unbroken.

Barbell: (42.5/30kg)


Sweat:


There is no Sweat class tonight. We apologize for the inconvienience.


Weightlifting:


(0 - 15 min)

A. Halting Clean Deadlift (upper thigh /1 sec) + Clean: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of today's max. Aim to get a little heavier than last week.


(15 - 30 min)

B. BTN Push Jerk + Split Jerk: 13 minutes to build to a heavy Then 2 minutes to do 1 + 1 x 90% of today's max. Aim to get a little heavier than last week.


(30 - 42 min)

C. 12 minutes to complete: Week 6 of your 5/3/1 Deadlifts: 3 x 70%, 80% & 3+ x 90%. *Refer to the spreadsheet for your specific increases from the last wave.


If you did this during class:

Build to a challenging 2RM Pause Back Squat:

 

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 you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.






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