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Kat

Wednesday 26.06.24

Updated: Jun 26


A. OT2.5M x 6 sets

10 Barbell Hip Thrusts

- 30 sec rest -

5 Ab Wheel Rollouts


B. 10 min AMRAP:

6 Russian Kettlebell Swings (32/24kg)

3 Burpees


Performance:


A. Power Snatch: (OT2.5M)

6 x 1.1.1 (A cluster rep every 15 seconds)

Build to a tough set but keep high quality. Start at around 60%


B. "Ingrid"

10 Rounds for time:

3 Power Snatch (60/42.5kg)

3 Bar Facing Burpee

*10 min cap. Sweat:

5 Rounds:

7 min work / 3 min rest

50/40 Calorie Bike Erg

10 1x DB Box Step Over (24/20")

100m DB Farmers Carry

Max Calorie Bike Erg

DB: (22.5/15kg) Weightlifting:


(0 - 15 min)

Power Snatch: (OT2.5M)

6 x 1.1.1 (A cluster rep every 15 seconds)

Build to a tough set but keep high quality:


*If you did this in class:

Bottom Up Front Squats: 5 x 3

Set the blocks up from your sticking point. These don't want to be overly heavy, emphaise standing up fast with good torso position.


(15 - 30 min)

Split Jerk

2 x 60%, 70%, 84-86%, 84-86%

1 x 88+%, 88+%


(30 - 45 min)

Leg Hypertrophy and Endurance: 3 alt sets:

6 Front Squats (3030 tempo) (tough)

- 30 sec rest -

12 Jumping Lunges

- 30 sec rest -

18 Overhead Squats

*All sets must be unbroken.

 

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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