We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. 5s x 8r (OT2M) Landmine Elevated (2") Reverse Lunges (e side)
B. 17 min AMRAP
300m Run
20/15 Calorie Ski
10 DB Push Press (22.5/15kg)
*17 min cap
Performance:
A. Thruster: (In 10 minutes)
5 x 60%
5 x 70%
5+ x 80%
B. 3 Rounds for Time:
300m Run
20 Bar Facing Burpees
20 Strict Handstand Push-Ups
Rest 1 minute between each round
*5 min cap per round / 17 min cap total
*Move to a pike on box to keep your set under the cap.
Sweat:
For time:
10000/9000m Bike Erg
Every 4 minutes (not including 0:00)
400/350m Ski 20 alt BW Box Step Ups (24/20")
Weightlifting:
Primer before class: Trap Bar Jump
5 sets of 5 reps (keep empty)
Rest 1 minute between sets
*focus on speed/force development w/ feet into floor
(0 - 20 min) A. Power Clean + Squat Clean + 2 Jerks [OT2.5M]
@ 50%, 60%, 70%, 75%, 80%, 80%+, 80%+, 80%+
*%s are off Clean & Jerk. If the 80% feels good and is technically sound - keep building.
(20 - 30 min)
B. Thruster: (In 10 minutes)
5 x 60%
5 x 70%
5+ x 80%
*If you did this in class, complete:
Snatch Pull + Floating Snatch Pull: (1+1) x 90%, 95%, 100%, 105%, 110%
(30 - 40 min)
C. 3 alternating sets of:
Max Dumbbell Push Presses @ 32.5/22.5kg (or choose a weight you can get 5-10 reps
- immediately into -
10 Dumbbell Walking Lunge Steps at the same weight.
- rest as required between -
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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