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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