Fitness:
A. 6 sets: (OT2M)
6 Front Rack Reverse Lunges (each side)
*Complete all on one side before changing.
*After each set, complete 10 Slider Jacknives
B. 5 Rounds for time:
5 DB Thrusters (22.5/15kg)
10 V Ups
15/12 Calorie Echo Bike
30 Plate Hops
Performance:
A. 6 sets: (OT2M)
5 sec Max Isometric Clean Grip Pull
- at the 30-sec mark -
1.1 Hang Power Cleans
(Do a rep at the 30 and 45-sec mark)
*Start at 70% of 1RM HPC and build each set.
B. 5 Rounds for time:
5 Kettlebell Thrusters (32/24kg)
10 Front Squats @ 50%
90-sec active recovery on Bike Erg
*Damper 1 and RPM must be at or over 80/70 rpm.
*15 min cap
Sweat:
For time:
Ski:
3 sets:
40/30 Calories
1 min rest
4 minutes rest
Bike Erg:
3 sets:
40/30 Calories
1 min rest
4 minutes rest
Row:
3 sets:
40/30 Calories
1 min rest
Weightlifting:
(0 - 9 min)
A. Tall Jerk: (OT90)
6 x (1 @ forehead + 1 @ chin + 1 @ rack)
*Keep light and focus on feet, speed and lockout.
(15 - 25 min)
B. Split Jerk: (OT2M)
5 x 1 x 75-85%
(30 - 42 min)
C. 6 sets: (OT2M)
5 sec Max Isometric Clean Grip Pull
- at the 30-sec mark -
1.1 Hang Power Cleans
(Do a rep at the 30 and 45-sec mark)
*Start at 70% of 1RM HPC and build each set.
if you did that in class:
C. 3 Rounds:
10 Deficit Deadlifts (2")
*Focus on position and glute drive
- into -
15 Hip Extensions (use a partner and box)
- rest 1 min -
15 Monkey Feet Standing Leg Curls
- 90-sec rest-
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 follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
留言