Fitness:
A. Good Morning: 6s x 5r (OT90)
B. 7 Min AMRAP:
7 Min AMRAP:
5 Deadlifts (102/70kg)
15 Wall Balls (9/6kg)
Compare to 21/8/19
Ryan L: 5 + 1 Wall Ball
Performance:
A. Clean & Jerk: 2 x 60%, 70%, 4s x 1r x 80% (OT90)
B. "Optimus Prime
7 Min AMRAP:
Wall Balls (9/6kg, 10/9ft)
Every 1:00 perform 5 Deadlifts (102.5/70kg) before resuming Wall Balls
*The first minute is all allocated to wall balls.
**You cannot take a round off. You must complete the Deadlifts at a minimum.
Compare to 21/8/19
Jen H: 82 total reps
Sean Sw: 139 total reps
Sweat:
A. Week 6/8: of C2 Bike Progressions:
*Recommended to wear bike shorts.
Prep:
5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant 1000m pace (nose breathing only)
Main:
40 minutes @ 85-95% of 20 min av from week 1:
Post:
5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)
Weightlifting:
(0 - 17 min)
A. Clean & Jerk: 2 x 60%, 70%, 4s x 1r x 80% (OT90)
B. Clean Pull: 3s x 3r x 100%
C. Clean Deadlift: 2s x 3r x 105%
(20 - 30 min)
D. Snatch: 1 x 60%, 70%, 4s x1r x 75% (OT90)
(35 - 45 min)
E. Back Squat: 5s x 3r x 81% (OT2M)
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 Competitors 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 up to date with announcements, news and info - join our private Slack group. The link to join is here.
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