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Wednesday 21.08.24

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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