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Writer's pictureJason

Wednesday 30.11.22

Updated: Nov 30, 2022

 

Fitness:


A. 10 minutes to complete: 5s x 10r Barbell Hip Thrust


B. 20 Min AMRAP: (1 min work / 1 min rest)

7 Goblet Reverse Lunges

7 Russian Kettlebell Swing

7 Burpee Pull Ups

7/5 Echo Bike Calories Kettlebell: (32//20kg)


Performance:


A. 10 minutes to complete: Week 8 of your 5/3/1 Deadlift: At least 3 warm up sets and then: 5 x 40%, 50%, 60%. *Refer to the spreadsheet for your increases from the last wave.


B. 20 Min AMRAP: (1 min work / 1 min rest)

7 Thrusters

7 Chest to Bar Pull Ups

7 Power Clean

7 Toes to Bar

Barbell: (52.5/35kg)


Sweat:

40 min AMRAP:

100m Torque Sled Push (50kg / L2)* 50m up and 50m back

3000/2500m Bike Erg

50m DB Farmers Carry (22.5/15kg)

25 alt Hang DB Snatch (22.5/15kg)

50m DB Farmers Carry (22.5/15kg)


Weightlifting:


(0 - 16 min)

A. Clean & Jerk OTM:

Min 1-4: 1 x 72%

Min 5-8: 1 x 75%

Min 9-12: 1 x 78%

Min 13-16: 1 x 81%

*Each lift is up 2% on last week.


(16 - 30 min)

B. Back Squat: 3 x 70%, 75%, 80%, 85%


(30 - 40 min)

C. Week 8 of your 5/3/1 Deadlift: At least 3 warm up sets and then: 5 x 40%, 50%, 60%. *Refer to the spreadsheet for your increases from the last wave.


If you did this during class or you get the Deadlifts finished: Complete 4 x 10 Weighted Hip Extensions (Use a box and a partner)

 

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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