We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. OT3M x 5 sets:
5 Pause (5 sec) Sandbag Squats
On the 1:30
5 Sandbag Press
B. In teams of 3: 25 Min AMRAP:
400m Prowler Push (60/40kg)
200m Backwards Sled Drag (75/50kg)
100m Sandbag Carry (65/45kg)
50m Bear Crawl (together)
*You cannot wait at the start, all partners must travel with equipment.
Compare to 21/9/22
Ryan M, Christian & Stew: 2 + 170m Backwards Sled
Performance:
See Fitness
Weightlifting:
A. Back Squat: 20 Rep Max Session 4/9
*All the 20 rep %s are based off your 5RM.
20 x 75%
10 x 70%
B. Build to a block Power Snatch heavy single in 15 minutes, then
3 x 3 Block Snatch Pull @ 110%
C. 5 sets on each side:
6 DB Press + 6 DB Push Press + 6 DB Push Jerk
*Start on your weaker side and aim to do the same loads as last week and hold the extra 3 reps. Really focus on a snappy lockout for the jerks. Don't press them out.
Sweat:
For the few weeks we are out there is no Sweat class. However, you are more than welcome to do one of our weekly endurance workouts yourself.
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