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Kat

Wednesday 23.10.24

Updated: Oct 22

Fitness:


A. 5 sets every 3 minutes:

10 Single Leg Hip Thrusts (e side)

+ 5 Banded Press


B. 16 min AMRAP:

400m Run

20 Single Arm Russian KB Swings (20/12kg)

30/24 Cal Row

20 Single Hanging DB Box Step Ups (22.5/15kg)


Performance:

A. 15. minutes to complete:

Snatch: 5 x 1 x 84-90%

*Start at around 84% and build to 90%


B. 16 min AMRAP:

400m Run

20 Single Arm Russian KB Swings (24/16kg)

30/24 Cal Row

20 Single Hanging DB Box Step Ups (32.5/22.5kg) Weightlifting:


(0 - 15 min)

A. Snatch: 5 x 1 x 84-90%

*Start at around 84% and build to 90%


*If you did this in class:

Snatch Pull: 5 x 2 x 90-95%


(15 - 30 min)

Build to a quality complex: 1 Split Jerk Behind the Neck + 3 Back Squats


(35 - 41 min)

Accessory:

Max distance Sandbag carry in 60 seconds

- 1 min rest between -


Sweat:


5 Rounds

4 min Echo Bike for average watts

4 min rest (must walk 200m in this time)

Score is overall average.


Compare to 30/8/23

 

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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