Jason
May 17, 20201 min
WEDNESDAY:
Fitness:
1. Deadlift:
4 x 5 x 80% (if you have been following the Barbell work. Otherwise 4 x 5 x 50%
2. 16 Min EMOM: (4 Rounds)
x Deadlifts
x Calorie Airbike
x Wall Balls
Rest
*You must increase reps on each movement, so start conservatively.
**First in best dressed for Airbikes
Performance:
1. See Fitness
2. 16 Min EMOM: (4 Rounds)
x Deadlifts
x Calorie Airbike
x Double DB Thruster 15/10kg
Rest
*You must increase reps on each movement, so start conservatively.
**First in best dressed for Airbikes
Weightlifting:
1. Front Squat:
5 x 3 x 77.5%
2. Tall Clean + Clean
7 Sets Every 90 seconds starting at 30%. Only increase if your pull under is fast and accurate. Reset for the Clean.
3. Deadlift:
4 x 5 x 80%
*if completed in class do:
4 x 5 Muscle Snatch from Hips
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you are interested in discussing training, things in general, competitions and/or would like access to our Competitors and Extra's program visit our forum www.crossfitclaremont.com.au/forum