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Kat

Wednesday 19.06.24

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.



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