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  • Kat

Monday 11.12.23

Updated: Dec 14, 2023


A. Back Squat: In 12 minutes work up to a heavy but technical 5, then do 2 sets of 5 at 80% of that.


B. 12 min alt OTM: (3 Rounds)

30 work / 30 rest

M1: Pull Ups

M2: Front Squat (42.5/30kg)

M3: Calorie Echo Bike

M4: Rest


Performance (Open and Quarterfinal focus):


A. Back Squat: In 16 minutes Work up to 95%,

then 3 x 3 x 50-60% (focus on speed and depth)


B. 12 min alt OTM: (3 Rounds)

30 work / 30 rest

M1: Chest to Bar Pull Ups

M2: Overhead Squat (42.5/30kg)

M3: Calorie Echo Bike

M4: Rest


Sweat:


40 min AMREP:

3000/2550m Bike Erg

2000/1700m Ski

2000/1700m Bike Erg

1000/850m Ski

1000/850m Bike Erg

500/425m Ski

500/425m Bike Erg

in the remaining time:

Max Echo Bike Calories

 

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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