Fitness:
A. Good Morning: 5 x 5 (OT2M)
Aim to go heavier than last week.
-super set each set with-
10 Banded Pull parts.
B. 15 Min AMRAP:
5 Wall Walks
10 Deadlifts (100/70kg)
15/12 Calorie Echo Bike
20 sec Paralette Tuck Hold
Performance:
A. Clean & Jerk: 1 x 70%, 75%, 3s x 1r x 82% (OT2M)
B. For time: (15 min cap)
25 Deadlifts (80/60kg)
25 Toes to Bar
20m Handstand Walk
20 Deadlifts (100/70kg)
20 Toes to Bar
15m Handstand Walk
15 Deadlifts (120/80kg)
15 Toes to Bar
10m Handstand Walk
10 Deadlifts (140/90kg)
10 Toes to Bar
5m Handstand Walk
Sweat:
Week 7/8 of Bike Progressions:
Prep:
5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant pace (nose breathing only)
Main:
2 sets:
10 min @ 105% of av from week 1
5 min @ 90 – 100% of av from week 1
5 minutes rest with an easy spin
Post:
5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)
Weightlifting:
(0 - 16 min) - OT2M
A. Clean & Jerk: 1 x 70%, 75%, 3s x 1r x 82%
B. Clean Pull on riser: 3s x 3r x 100%
(20 - 30 min) OT2M
C. Snatch: 1 x 60%, 70%, 3s x1r x 77% (OT90)
(35 - 45 min) OT2.5M
D. Back Squat: 5s x 3r x 84%
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 Competitors 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 up to date with announcements, news and info - join our private Slack group. The link to join is here.
Comments