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Kat

Wednesday 26.10.22

Updated: Oct 27, 2022

 

Fitness:


A. 12 minutes to complete:

Box Deadlift: 5s x 5r

*Start moderate and build


B.10 Min AMRAP

30 Double Unders

15 Kettlebell Swings (24/16kg)


Compare to 3/4/19

Marshall A: 6 + 1 Kettlebell Swing


Performance:


A. 12 minutes to complete:

Week 3 of 5/3/1 Deadlift:

Minimum 2 warm-up sets, 5 x 75%, 3 x 85%, 1+ x 95%


B. 11.1 / 14.1

10 Min AMRAP:

30 Double Unders

15 Power Snatch (33/25kg)


Compare to 3/4/19

Jason W: 6 + 11 P.Snatch

Kim H: 5 + 8 P.Snatch


Sweat:


10 Rounds, 3 minutes work & 1 min rest:

20/15 Calorie Row

15/12 Calorie Ski

Max Echo Bike Calories in the remaining time


Weightlifting:


(0 - 15 min)

A. Clean Pull + Hang Clean (below knee): 13 minutes to build to a heavy complex. Then 2 minutes to do the complex at 90% of today's max


(15 - 30 min)

B. Push Press + Push Jerk + Split Jerk: 13 minutes to build to a heavy complex. Then 2 minutes to do the complex at 90% of today's max


(30 - 45 min)

C. 15 minutes to complete:

Week 2 of 5/3/1 Deadlift:

3 x 70%, 80%, 3+ x 90%


-If you did the 5/3/1 in class-


15 minutes to complete:

Back Squat: 5s x 3r x 65%

*These are done for speed and position, go down at a controlled pace, and then explode up as fast as possible maintaining poisition.

 

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 Competitors 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 up to date with announcements, news and info - join our private Slack group. The link to join is here.





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