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Kat

Wednesday 17.04.24

Fitness:


A. Deadlift OTM (touch and go) (9 mins total)

3 x 6

3 x 4

3 x 2

*Aim to add a little each set, start at a moderate load.


B. 4 Rounds for time:

50 Double Unders

10 Pull Ups

20 Russian Swings (32/24kg)

*90 sec rest between rounds, time cap of 16 mins.

(2:30 cap on work for each round, if you get capped in both the first 2 rounds then drop the reps to 8).

Performance (Open and Quarterfinal focus):


A. Power Clean (tnG): all OTM (9 mins total)

3 x 3 x 70-75%

3 x 2 x 75-80%

3 x 1 x 85+%


B. 4 Rounds for time:

50 Double Unders

15 Chest to Bar Pull Ups

15 Deadlifts (100/70kg)

*90 sec rest between rounds, time cap of 16 mins.

(2:30 cap on work for each round, if you get capped in both the first 2 rounds then drop the reps to 8).

Sweat: On the 3min for 5 sets:

Ski 20/15 Cal Echo @ Sprint Pace


- directly into -


On the 3 min for 5 sets:

Row 30/22 Calories


- directly into -


On the 3 min for 5 sets:

Bike Erg 40/30 Calories


*Score is your total time.

Weightlifting:


(0 - 9 min)

A. Power Clean (tnG): all OTM (9 mins total)

3 x 3 x 70-75%

3 x 2 x 75-80%

3 x 1 x 85+%


(9 - 15 min)

B. Front Rack alt Step Up:

2 x 12 reps

*One set moderate, one set hard.


(15 - 35 min)

C. Pause Bench Press:

3-3-1-1-1-1

then Max reps at 65%


(35 - 40 min)

3 x 10 Single leg Weighted Hip Thrust

 

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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