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Kat

Monday 05.02.24


A. 5 sets every 2:30

5 Deadlifts (Tng)

- directly into -

10 3 Point DB Row


B. 5 x 2:30 min AMREPs

15 Russian KB Swings (32/24kg)

15 Wall Balls (9/6kg)

Max Echo Bike Calories in the remaing time

*Score is total Calories.


Performance (Open and Quarterfinal focus):


A. Build to a heavy complex in 3 attempts, then 2 sets at 80% (OT2.5M)

3 Cleans + 2 Front Squats + 1 Shouder to Overhead

*Cleans can be any style.


B. 21-15-9

Power Clean (60/40kg)

Handstand Push Up

- directly into -

15-12-9

Deadlift (140/95kg)

6-4-2

Wall Walk

*12 min cap


Sweat:


45 min AMRAP in Pairs:

400m Wheelbarrow Push (60/40kg)

200/150 Cal Bike Erg

100/75 Cal Ski Erg

50 Burpee Box Jumps (24/20")

 

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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