top of page
Kat

Wednesday 18.10.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.



Fitness:


A. Deadlift: 12 minutes to complete: Deadlift 5 x 3 building.


Compare to 19/10/22

Scott S: 2775kg

Liz B: 1650kg


B. 21 Min AMRAP

15 Lateral Burpees

15/12 Calorie Ski

12 Toes to Bar

15/12 Calorie Bike Erg

9 Thrusters (42.5/30kg)


Compare to 19/10/22

Noel: 2 + 8 Ski

Brenda: 3 Rounds


Performance:


A. 12 minutes to complete:

Week 2 of 5/3/1 Deadlift:

Minimum 2 warm-up sets, 3 x 70%, 80%, 3+ x 90%

*If you did this last year, look to use the same loads but aim for more on the 3+


Compare to 19/20/22

Ben NL: 10 @ 172kg

Kristina S: 11 @ 70kg


B. This whole workout is done 15 sec on / 45 sec rest.

50 Lateral Burpees

40 Toes to Bar

30 Thrusters (50/35kg)

(21 min cap. If you haven't completed a movement reps within 7 minutes, move on).


Compare to 19/20/22

Lane S: 12.09 Sweat: A. 3 Sets: 12-15 Monkeyfoot Knee Raise + 12-15 Standing Hammy Curl


B. 30 Min OTM:

M1: 5 Strict Chin Ups

M2: 10m Dog Sled Pull & Push (125/100kg)

M3: 15 Kettlebell Swings (32/20kg)

M4: 20 Strict Abmat Sit Ups

M5: Max Echo Bike Calories

M6: Rest


Compare to 19/10/22

 

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.


189 views0 comments

Recent Posts

See All

Comments


bottom of page