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  • Kat

Monday 17.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:


A. Back Squat: 15 minutes to complete

10 @ 60%

8 @ 65% 6 @ 70%

6 @ 75%

6 @ 80%

B. "Jayden's MOM WOD"

15 min AMRAP of

5 Pull Ups

10 Push Ups

15 Squats


*OT3M (including the 0:00)

6 Deadlifts (80/60kg)

*The AMRAP just continues throughout the workout, but you must restart the movement you were on.


Performance:


A. Snatch Pull + Hang Snatch

15 minutes to complete 5 sets of (3+2). Start at 70% of last weeks complex and build if able to maintain technique.


B. "Jayden's MOM WOD"

15 min AMRAP of

5 Pull Ups

10 Push Ups

15 Squats

*OT3M (including the 0:00)

6 Power Clean & Jerks (70/47.5kg)

*The AMRAP just continues throughout the workout, but you must restart the movement you were on.


Sweat:


Running Mikkoish:

40 min OTM:

M1: 'x' Calorie Bike Erg

M2: 'x' Calorie Ski

M3: 200m Run

M4: Rest

*Score is your total Calorie number across the 40 minutes. You must finish your 200m in under a minute or that round of Calories don't count.

 

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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