A. In 12 minutes: Floating Deadlift 5 x 5
*Work between 50 and 70%
*Focus on great positions and feeling this in your posterior.
B. 10 min AMRAP:
40 Russian KB Swings (32/24kg)
40 V Ups
40 Russian KB Swings (32/24kg)
40/32 Calorie Ski
*If you scale the KB it should still be heavy enough to do 15 max.
Performance:
A. In 12 minutes: Squat Clean: 5s x 3 x 75%
*Not touch and go, focus on speed.
B. For time: 21-15-9
Power Clean (60/42kg)
Toes to Bar
*10 min time cap, advanced athletes push for <5
*Good day to push the envelope, if you burn out a bit all good. If you aren't planning to do touch and go's then reduce the weight so you can.
Weightlifting:
(0 - 15 min)
A. Squat Clean: 5s x 3 x 75%
(15 - 30 min)
B. Split Push Press BTN 6s x 3r x Moderate then build to a challenging
*alt split each set
(30 - 45 min)
C. Back Squat: 5s x 2r x 70%
*Controlled tempo down but stand these up fast.
*If you did the Cleans in class or have time:
D. Clean Pull: 2s x 3r x 90%, 3 x 3 x 95%
Sweat:
OTM until failure:
Complete 3 rounds of:
10/7 Cal Bike Erg
10/7 Cal Row
10/7 Cal Ski
*After 3 rounds have 1 minute rest
*At the 10 min mark/after the 3 rounds add 2 Calories to each number.
*Continue this for as long as possible until you can no longer hold the numbers
*If you fail before 50 minutes, go back to the original numbers and hold those.
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