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Kat

Wednesday 22.11.23

Updated: Nov 24, 2023

Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.


Fitness:


A. Deadlift: (stop and reset) In 15 minutes complete

1 x 85%

3s x 3r x 82-85%


B. 15 min AMRAP:

15 Burpee Box Jump (24/20")

30/24 Calorie Row

60 Double Unders


Performance (Open and Quarterfinal focus):


See Fitness Sweat: A. 3 Rounds:

10 Single leg DB Hip Thurst

10 DB Reverse Flys


B. Bike Erg

6 Rounds

M1: 10/7 Calories

M2: 14/10 Calories

M3: 18/13 Calories

M4: Max Calories

*Ensure you priorotize getting all the set calories and don't go too hard on the max.


Weightlifting:


(0 - 15 min)

A. Split Jerk:

3 x 60%, 3 x 70%

2x 75%, 78%, 80%


(15 - 30 min)

B. Deadlift: (stop and reset)

1 x 85%

3s x 3r x 82-85%


(35 - 45 min)

C. Hang Power Snatch

For total load: OTM for total load

M1 & M2: 4 reps

M3: rest

M4 & M5: 3 reps

M6: rest

M7 & M8: 2 reps

M9 & M10: 1 rep

*Early focus on quality reps and quality movement.

 

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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