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Kat

Wednesday 24.04.24

Fitness:


A. 17 min AMRAP:

50/40 Calorie Row

25 Toes to Bar

25 Push Ups


B. Cashout

3 alt sets:

1. 12 Tall Kneeling Dumbbell Lateral Raises

- Rest 30 seconds -

2. 15 Banded Pull Aparts

*thumbs out

- Rest 30 seconds -

3. Supinated Grip Passive Hang for 40 seconds

*Feet supported if needed

- Rest 30 seconds -

Performance (Open and Quarterfinal focus):


A. 17 min AMRAP:

50/40 Calorie Row

25 Toes to Bar

25 Strict Handstand Push Ups


B. Cash out: See Fitness

Sweat: A. 5 Rounds for Time:

15/12 Cal Row

15 Burpees to 6" reach

--rest 4min before Part B--


B. 5 Rounds for Time:

15/12 Cal Row

6 Burpee Box Jump Overs @24/20"

--rest 4min before Part C--


C. 5 Rounds for Time:

15/12 Cal Row

15/12 Cal C2 Bike

Weightlifting:


(0 - 14 min)

A. Clean Lift off (to knee) + Power Clean:

(1+1) x 70%, 75%, 80%, 85%, 85%, 85%, 85%

*Focus on position and speed.


(15 - 30 min)

B. Front Squat + Split Jerk: 15 minutes to do 3 sets at your heaviest set from the 10th of April.


(30 - 45 min)

C. Bench Press: In 12 minutes build to a challenging triple.

then

Max reps at 80% of the 3.

 

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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