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Wednesday 31.01.24


A. OTM x 10: 10 Russian KB Swings (for load)


B. 10 min alt OTM:

Odd: 200m Run

Even: Max Wall Balls (9/6kg)


Performance (Open and Quarterfinal focus):


A. Squat Clean & Jerk: (OT2.30)

1.1.1 @ 71%

1.1.1 @ 75%

1.1.1 @ 79%

1.1.1 @ 83%

1.1.1 @ 87%

A cluster rep every 30 seconds


B. 10 min alt OTM:

Odd: 200m Run

Even: Max Dead Ball Wall Balls (12/9kg)

Sweat: A. OTM x 10: 1 10m Dog Sled Push or Pull

*Choose a weight thats hard, but you can do in about 20 seconds.


B. 20 min AMRAP:

20/15 Cal Bike Erg

15 Down Ups

20/15 Cal Row

10m Dog Sled Pull & Push (100/70kg)

20/15 Cal Ski

50m Bear Hug Sandbag Carry Shuttles (55/35kg)


Weightlifting:


(0 - 13 min)

A. Squat Clean & Jerk: (OT2.30)

1.1.1 @ 71%

1.1.1 @ 75%

1.1.1 @ 79%

1.1.1 @ 83%

1.1.1 @ 87%

A cluster rep every 30 seconds


(20 - 30 min)

B. OTM x 10:

3 Block Bench Press @ 55-70%

*Use a foam roller held by a partner for the block. Pause on the roller, then fast off.


(30 - 40 min)

C. 3 alt sets

C2. DB Death Marches 10m

*light load/ slow & controlled working Time under tension in both hamstrings

- 1 min rest -

C2. 10 DB alt load Split Squats (10 each side)

*One DB in Front Rack and the other hanging.

 

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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