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  • Kat

Monday 22.01.24

Updated: Jan 25


A. Snatch Grip Deadlift: 10 minutes to build to a heavy but technical 2 rep.


B. 4 min AMRAP:

9/7 Calorie Bike Erg

6 Russian KB Swings (32/24kg)

3 Strict Pull Ups


- 2 min rest -


4 min AMRAP:

9/7 Calorie Bike Erg

6 Russian KB Swings (32/24kg)

3 Chest to Bar Pull Ups


- 2 min rest -


4 min AMRAP:

9/7 Calorie Bike Erg

6 Russian KB Swings (32/24kg)

3 Pull Ups


Performance (Open and Quarterfinal focus):


A. Squat Snatch: 10 minutes to build to a heavy but technical 2 rep.


B. 4 min AMRAP:

9 Chest to bar Pull Ups

3 Squat Snatches @ 60%


- 2 min rest -


4 min AMRAP:

6 Strict Handstand Push Ups

2 Squat Snatches @ 70%


- 2 min rest -


4 min AMRAP:

3 Bar Muscle Ups

1 Squat Snatch @ 80%


Sweat:


4 Rounds each for time:

Starting every 10 minutes

500/425m Row (nasal breathing only)

500/425m Ski (nasal breathing only)

600m Run

*After completion: easy spin on Bike Erg (Damper 1)

 

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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