We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Deadlift: 16 minutes to complete
5 x 80%
3 x 85%
1 x 90+%
1 x 90+%
1 x 90+%
*You have 3 lifts (you don't have to use them all) to establish a heavy single. Remember is a heavy single is applicable for you and your Deadlift experience.
B. Becca's Member of the Month WOD
15 min AMRAP:
25/20 Calorie Row
10 DB Push Press (22.5/15kg)
5 Deadlifts (100/70kg)
Performance:
A. See Fitness
B. 15 min AMRAP:
6 Wall Facing Strict HSPU
6m Unbroken Handstand Walk
6 Strict HSPU
6m Unbroken Handstand Walk
Max Unbroken Toes to Bar
*Score is total Toes to Bar
Sweat:
A. OTM x 9:
M1: 15 sec per side: Seated Single leg Pike Lifts
M2: 20-30 sec: Tuck Hollow to Double Leg Extensions
M3: 20-30 sec: Grounded Hip Extensions:
B. 10 min Ski Erg (nasal breathing only)
For time:
500/450m Ski
1000/900m C2 Bike
500/450m Row
10 min easy Bike Erg
Weightlifting:
(0 - 15 min)
A. 15 minutes to establish a 1RM Power Clean
Compare to 17/5/23
(17 - 22 min)
30 Power Cleans for time @ 100/70kg [5 min time cap]
*suggested 70% 1RM power clean
*Opening set is AMRAP Unbroken
*2 scores, total time = score 1, Max unbroken Tng reps = score 2
*Compare to 17/5/23
(25 - 45 min)
A. Deadlift: 16 minutes to complete
5 x 80%
3 x 85%
1 x 90+%
1 x 90+%
1 x 90+%
If time after:
12-15 Reverse Hypers
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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