Christmas & New Year holiday hours Fitness:
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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