We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Power Clean + Front Squat: (OT2.5M)
3 x (1+1)
2 x (1+1)
2 x (1+1)
1 x (1+1)
1 x (1+1)
Start moderate and build in load over the 5 sets as technique allows.
B. 15 min AMRAP:
8 Goblet Reverse Lunges
8 Russian Swings
8 Burpees
8/6 Calorie Bike Erg
- 1 min rest -
KB: (32/24kg)
Performance:
A. Squat Clean: (OT2.5M)
3 x 75%
2 x 80%
2 x 85%
1 x 90%
1 x 92-95%
B. 15 min AMRAP:
7 Power Cleans
7 Front Squats
7 Lateral Burpees
7/5 Cal Echo Bike
- 1 min rest -
Barbell: (60/40kg) Sweat: In Pairs: 45 mins for max reps
200/150 Calorie Row
20 10m Plate Pushes (20/15kg)
200/150 Calorie Ski
20 10m Plate Pushes (20/15kg)
200/150 Calorie Echo
20 10m Plate Pushes (20/15kg)
Max Calorie Bike Erg in the remaining time
*1x 10m length = 1 rep
Change partner every 20 or 15 Cal and every 2nd Plate Push. Break up the Bike Erg as you wish.
(175 Cal Mixed)
Weightlifting:
(0 - 10 min)
A. Split Jerk (OTM)
10 x 1 x 65-70%
(15 - 30 min)
B. Squat Clean: (OT2.5M)
3 x 75%
2 x 80%
2 x 85%
1 x 90%
1 x 92-95%
- directly into -
(30 - 40 min)
C. Pause Clean Pull (1 sec at knee) (OT2M)
5 x 2 x 80%
*If you completed the Squat Cleans in class, instead do 5 x 10 DB Walking Lunges:
2 sets Overhead, 2 sets Front Rack, 1 set Hanging.
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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