Fitness:
A. In 15 Minutes:
Thruster 5-5-5-5-5
*5 sets building in Load
B. OTM x 20 for max reps
M1: DB Box Step Ups (24/20") (22.5/15)
M2: Plate Pushes (5m)
M3: Calorie Bike Erg
M4: Rest
Performance:
See Fitness Weightlifting:
(0 - 5 min)
A. OTM x 5:
3 Seated vertical Jumps *focus on speed/force development
(5 - 20 min)
B. Thruster: 5-5-5-5-5
*If you did this in class then do:
Snatch Grip Press Behind the Neck: 5x5x70%
(20 -35 min)
C. Hang Snatch High Pull Off the Blocks (8""):
5x3x100%
(35 - 45 min)
3 Rounds for quality
10 Slider Leg Curls
15 Slant Board Bent Knee Single Calf Raises (each leg)
10 Banded Pallof Press
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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