Fitness:
A. Banded Deadlift: 6s x 3r (Orange/Yellow Band) (OT2M)
B. 15 min AMRAP:
5 Strict Pull Ups
7 Front Squats (60/40kg)
9 Lateral Burpees
Performance:
A. See Fitness
B. 15 min AMRAP:
5 Strict Pull Ups
7 Front Squats
9 Lateral Burpees
1st round: 70/50kg
2nd round: 80/55kg
3rd round: 90/65kg
4th round: 100/75kg
5th round: 110/80kg
6th and further rounds: 120/85kg
Sweat:
For time: 10,000m Bike Erg
OT5M (including 0:00)
12 alt DB Snatch
12 Air Squat
DB: (22.5/15kg) Weightlifting:
(0 - 15 min)
A. Snatch + Overhead Squat: (OT2.5M)
Set 1 – 3.1 complexes
Set 2 – 2.1 complexes
Set 3 – 1.1 complexes
Set 4 – 3.1 complexes
Set 5 – 2.1 complexes
Set 6 – 1.1 complexes
Rest 2 minutes between sets
*This is a cluster/Snatch set, do a snatch every 15 sec with an extra OHS on final rep; - 6 total sets; treated as wave load, increase load each set, then drop back down, target 2nd wave heavier than first, not a 1RM
(16 - 28 min)
B. Tall Split Jerk (OT2M)
6 x (Forehead, Chin, Chest)
(30 - 40 min)
Front Squat Split Jerk (OT2M)
5 x 1 x (75-85%)
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.
Comments