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Wednesday 17.01.24

Fitness:


A. Power Clean + Front Squat (OT3M)

1.1.1 reps (start moderate and build)

*Do a cluster set every 30 seconds


B. 4 Rounds for time:

15/12 Calorie Ski

12 Front Squat (50/35kg)

12/9 Push Ups

*15 min cap


Performance (Open and Quarterfinal focus):


A. Squat Clean & Jerk: (OT3M)

1.1.1 reps @ 72%

1.1.1 reps @ 76%

1.1.1 reps @ 80%

1.1.1 reps @ 82-84%

1.1.1 reps @ 75%

*Do a cluster set every 30 seconds


B. 0 min:

For time: (5 min cap)

21-15-9

Thruster (42.5/30kg)

Kipping HSPU

10 min:

For time (5 min cap)

15-12-9

Hang Power Snatch (52.5/35kg)

Strict Handstand Push Ups

Sweat: Row Progressions Part 1

8 sets - 90 sec on, 3 min rest (22s/m)

*as fast as you can sustain at this rate

**turn up drag factor 20-30


B.Row Progressions Part 2

Working in sets of 60 sec on, 60 sec rest - accumulate 2.75K/2.5K


Weightlifting:


(0 - 15 min)

A. Squat Clean & Jerk: (OT3M)

1.1.1 reps @ 72%

1.1.1 reps @ 76%

1.1.1 reps @ 80%

1.1.1 reps @ 82-84%

1.1.1 reps @ 75%

*Do a cluster rep every 30 seconds

*If you did this in class, then complete:

5 x 5 Weighted Pistols (each side)

*Start easy and build.


(15 - 25 min)

B. Clean Pull + Above Knee Clean Pull + Mid Thigh Clean Pull

5 x (1+1+1) Start at 90% and build if your timing and positions are good.

(30 - 40 min)


C. For time:

10 Dumbbell Squat Snatches

5 Bar Facing Pogo Burpees

8 Dumbbell Squat Snatches

4 Bar Facing Pogo Burpees

6 Dumbbell Squat Snatches

3 Bar Facing Pogo Burpees

4 Dumbbell Squat Snatches

2 Bar Facing Pogo Burpees

2 Dumbbell Squat Snatches

1 Bar Facing Pogo Burpees

*alternating reps for squat snatches

*Get some intensity but primary focus is moving well.

DB: (32.5kg/22.5kg)

(10 min cap)

 

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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