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  • Kat

Monday 20.11.23

Updated: Nov 24, 2023

Christmas Party details! Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.


Fitness:


A. 4 Rounds for load in 16 minutes

10 Slantboard DB Goblet Squats

30 sec Weighted Plank


B. 4 Rounds:

3 min work, 1 min rest

300m Run

Max Kettlebell Swing in the remaining time (32/24kg)


Performance (Open and Quarterfinal focus):


A. Back Squat: In 16 minutes

1 @ 87.5%

5 @ 60% (21X1 tempo)

5 @ 65% (21X1 tempo)

Max reps (-1) @ 70% (21X1 tempo)


B. 4 Rounds:

3 min work, 1 min rest

300m Run

Max Power Clean & Jerk in the remaining time


Sweat:


A. 4 Rounds:

10 Slider Jacknives

10 Slider leg Curls


B. 5x Sets for time

25/20 Cal C2 Standing @ damper-10

25/20 C2 Seated @ damper-5

400m Run

- 2 min rest

 

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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