Fitness:
A. Alt OT90 for 4 rounds (4 seats of each movement)
A1. 4 2" Deficit Hanging DB Reverse Lunges (each leg)
A2. 8 Horizontal Banded Barbell Row
B. 20 Rounds for time:
10/7 Calorie Row
- 30 seconds rest -
Performance:
A. 4 sets (OT3M)
A1. 5 sec Maximal Isometric Snatch Grip Pin Pull above knee
- then at the 30 sec -
A2. 1.1.1. Hang Power Snatch
*Do a rep every 30 secs (30, 60, 90 sec)
*Find a max cluster set for the day. Focus on power leg drive, fast and quality catch position and quality receiving position. Decrease loads if these things aren't happening.
B. See Fitness
Sweat:
Unfortunately, there is no Sweat class tonight. We apologize for the inconvenience.
Weightlifting:
(0 - 12 min)
A. 4 sets (OT3M)
A1. 5 sec Maximal Isometric Snatch Grip Pin Pull above knee
- then at the 30 sec -
A2. 1.1.1. Hang Power Snatch
*Do a rep every 30 secs (30, 60, 90 sec)
*Find a max cluster set for the day. Focus on power leg drive, fast and quality catch position and quality receiving position. Decrease loads if these things aren't happening.
if you did that in class:
Alt OT90 for 4 rounds (4 seats of each movement)
A1. 4 Clean Grip Sotts Press
A2. 8 Horizontal Banded Barbell Row
(18 - 30 min)
B. 4 sets (OT3M)
8-6-4-2 Overhead Squat
(32 - 38 min)
C. Barbell Hip Thrust (OT2M)
3 x 8 (go heavier than the 3 x 10 week)
(40 - 45 min )
3 x 5 Landmine Full Contact Twists (per side)
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 follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
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