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Kat

Wednesday 25.09.24

Fitness:


A. In 15 Minutes:

Front Squat 8-8-8

Build to a challenging 8 reps.


B. OT2M x 8 for Max reps (16 mins)

1 min work / 1 min rest

M1: Strict Pull Ups

M2: Burpee Box Jump Over (24/20")

M3: Hand Release Push Ups

M4: Goblet Squats (24/20kg)

Performance:

A. See Fitness


B. OT2M x 8 for Max reps (16 mins)

1 min work / 1 min rest

M1: 1 Unbroken Set Strict Pull Up

M2: Burpee Box Jump Over (24/20")

M3: Strict HSPU

M4: Double Dumbbell Front Squat (22.5/15kg) Weightlifting:


(0 -15 min)

A. 15 minutes to build to a heavy quality:

1 Snatch Pull off the Blocks (8") + 1 Power Snatch Off the blocks + 1 Squat Snatch off the Blocks + 1 Overhead squat


(15 - 35)

B. Front Squat 8-8-8

Build to a challenging 8 reps.

*If you did this in class then do:

4 Sets:

10 DB Bench Press

10 Single Arm DB Row


(35 - 45 min)

C. 3 rounds for quality:

10 DB Bicep Curls

10 DB Over head Tricep Extensions

15 Lu Raises

 

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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