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Writer's pictureJason

Wednesday 22.11.22

 

Fitness:


A. 12 min alt OTM:

Odd: 5 Deadlifts (stop and reset)

Even: 5 Dumbbell Z Press

*Start moderate on each and increase load if able.


B. 15 min AMRAP:

16m 2x DB Hanging Wallking Lunge

6 Ring Dips

16/12 Echo Bike Calories

6 Strict Pull Ups


Performance:


A. 12 minutes to complete: Week 7 of your 5/3/1 Deadlift: 5 x 75%, 3 x 85% & 1+ x 95%. *Refer to the spreadsheet for your increases from the last wave.


B. 15 Min AMRAP:

16m 2x DB Front Rack Walking Lunge

7/5 Muscle Ups

8m 2x DB Overhead Walking Lunge

12 Chest to Bar Pull Ups

Dumbbells: (22.5/15kg)


Sweat:


A. 10 min AMRAP (easy to moderate effort Nasal breathing)

12/9 Calorie Bike Erg

20m Sandbag Carry

9/6 Calorie Ski


B. Death by Ski Erg Calories (with rest)

1 min work / 1 min rest

*Start at 12/9 Calories.

Rest 1 min between each effort. Increase by 1 after a successful attempt. After failure, drop back 3 less than the failed attempt and continue until everyone is done.


Weightlifting:


(0 - 20 min)

A. Clean & Jerk OTM:

Min 1-5: 1 x 70%

Min 6-10: 1 x 73%

Min 11-15: 1 x 76%

Min 16-20: 1 x 79%


(20 - 35 min)

B. Back Squat: 3 x 70%, 75%, 80%, 80%, 80%


(35 - 45 min)

C. Week 7 of your 5/3/1 Deadlift: 5 x 75%, 3 x 85% & 1+ x 95%. *Refer to the spreadsheet for your increases from the last wave.


If you did this during class:

Complete 4 x 15 Reverse Hypers

*It would be wise to do at least a few of these post-workout today regardless.

 

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 you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.








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