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Kat

Wednesday 28.12.22

 

Fitness:


A. 10RM alt Back Rack Reverse Lunge


B. 21-15-9

Wall Ball (9/6kg)

Med Ball Sit Ups

(10 min time cap)


Performance:


A. 30 minutes to establish a 1RM Front Squat

*Retest after the 3 waves of Wendler.


B. 21-15-9

Thruster (43/29kg)

Toes to Bar


Weightlifting:


A. If you didn't do the 1RM Deadlift, do it now. If you did then do:


10 sets, OT3M:

1 Pocket Squat Snatch + 1 Hang Squat Snatch + Squat Snatch

*You can only dump the bar for the Snatch.


B. 5 Rounds:

3 Rebounding Broad Jumps

6 Jammer Arm Split Stance Press (each side)

9 DB Seal Row


 

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 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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.


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