Fitness:
A. Deadlift (Touch & Go): (OT2M)
3s x 10r
*Start moderate and build.
B. 2 Rounds for time:
25/20 Calorie Bike Erg
30 Push Ups
25/20 Calorie Bike Erg
15 True Ring Rows
*16 min cap
Open/Performance:
A. Deadlift (Touch & Go): (OT2M)
Max Unbroken (-2) @ 150/105kg
Max Unbroken (-1) @ 110/75kg
20 reps @ 80/60kg
*If these weights are too heavy, go:
1st set: 75%
2nd set: 55%
3rd set: 40%
B. 2 Rounds for time:
50/40 Calorie Row
30 Kipping Handstand Push Ups
15 Muscle Ups
*16 min cap. If at the 8 min mark you haven't done 1 Round, start the 2nd round but do the second round with only half the reps of everything to get some intensity.
Sweat:
10 Rounds for time:
250/200m Row
10 Dead Ball Slams (15/12kg)
500/400m Bike Erg
Weightlifting:
(0 -10 min)
A. Power Snatch: Build to 82% of 1RM.
(10 - 23 min)
B. Squat Snatch: (OT90)
3s x 1r x 83%
3s x 1r x 85%
3s x 1r x 87%
(25 - 45 min)
C. In 20 minutes:
Build to 87% of 1RM Bench Press
Build to a 2RM Weighted Pull Up
Build to 85% of your 1RM Overhead Squat
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 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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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