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Kat

Wednesday 24.08.22

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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