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Wednesday 28.06.23

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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