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Wednesday 19.07.23

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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