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katrina.e.birch

Wednesday 27.12.23


A. OTM x 10:

3 Floating Deadlifts @ 45-65%

*1" from floor.

B. 3 Rounds for time:

18/15 Calorie Row

15 alt DB Snatch (22.5/15kg)

12 Burpee Box Jump Over (24/20")

9 Strict Pull Ups

(16 min cap)


Performance (Open and Quarterfinal focus):


See Fitness Sweat: No Sweat class on today.


Weightlifting:


(0 - 12 min)

A. Power Snatch: Build to a triple at 85%

(15 - 27 min)

B. Split Jerk (1 sec Pause in Dip) (OT2M)

6 x 1 x 70-75%

(27 - 45 min)

C. Back Squat (31X1 tempo)

1 x 85-87.5%

5 x 60%

5 x 65%

Max x 70%

 

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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