There will be no classes this Saturday as the Key Party is on.
Fitness:
30 min alt OTM:
M1: 8-15 Deadlifts (80/60kg)
M2: 8-15 Toes to Bar
M3: 8-15 DB alt Rev. Lunges (22.15/15kg)
M4: 8-15 Hand Release Push Ups
M5: 8-15 Calorie Echo Bike
M6: Rest
*Choose loads or movements where you can sustainably get at least the minimum reps."
Performance:
30 min alt OTM:
M1: 8-15 Deadlifts (100/70kg)
M2: 8-15 Toes to Bar
M3: 8-15 DB alt Rev. Lunges (22.15/15kg)
M4: 8-15 Strict Handstand Push Ups
M5: 8-15 Calorie Ski
M6: Rest
*Choose loads or movements where you can sustainably get at least the minimum reps.
Sweat:
A. 4 sets:
10 Monkeyfoot Knee Raises + 10 Leg Curls
B. 5 Rounds of:
6 minutes work, 2 minutes rest
400m Run
15/12 Cal Ski
Max Echo Bike Cals in the remaining time
Compare to 10/7/23
Ed C: 65 Cals
Weightlifting:
(0 - 18 mins)
Clean & Jerk: (OT3M)
9 minutes to get to 80%, then
3 x 3 x 80-82% (Not TnG)
(18 - 28 min)
Build to a heavy double Push Press
(30 - 40 min)
Front Squat: (OT2.5M)
5 x 70%, 75%, 80%, 85%
*Only do these %s if you have been following these on Satruday's. If you haven't take 10% off each set.
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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