top of page
Kat

Wednesday 22.02.23

Fitness:

16 minutes for total reps:

3 Rounds:

4 min AMRAP:

9 Lateral Burpees

15 Front Squats (43/29kg)

9 Strict Pull Ups

Max Bike Cals in the remaining time


2 minutes rest between rounds.


Open/Performance:

*If you feel like these are a lot of squats for you and you're doing Friday Night Lights, then reduce them to 9.

16 minutes for total reps:

4 min AMRAP:

9 Bar Facing Pogo Burpees

15 Front Squats (43/29kg)

21 Pull Ups

Max Echo Bike Cals in the remaining time


2 min rest


4 min AMRAP:

9 Bar Facing Burpees

15 Overhead Squats (43/29kg)

21 Chest to Bar Pull Ups

Max Echo Bike Cals in the remaining time


2 minutes rest


4 min AMRAP:

9 Lateral Burpees

15 Thrusters (43/29kg)

21 Bar Muscle Ups

Max Echo Bike Cals in the remaining time


Sweat:


A. alt OTM x 10:

Odd: 10 Slider Jacknives

Even: C2 Leg Curls


B. For time: 1 min work / 1 min rest

250/200 Calorie Row


Weightlifting:


(0 - 10 min)

A. Squat Snatch: 10 minutes to build to a quality double.


(10 - 25 min)

B. Deadlift:

In 10 minutes hit a single at 80%

12 min: Max Reps (-2) @ 140/95kg

15 min: Max Reps (-5) @ 100/70kg

*Don't cook yourself, find some rhythm.


(30 - 46 min)

C. 1 min max alt DB Snatch

1 min rest

1 min max DB Jerks

1 min rest

1 min 1xDB alt Step Ups (24/20")

1 min rest

DB: (32.5/22.5kg)

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.


166 views0 comments

Recent Posts

See All

Kommentare


bottom of page