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  • Writer's pictureJason

Monday 28.11.22

Updated: Nov 30, 2022

 

Fitness:


A. 10 minutes to complete: Front Squat 10-8-6-4-2

*Aim you know %s, aim to go 50%-60%,70%-80%-90%


B. 15 min AMRAP:

150m Run

12 Deadlifts (80/60kg)

9 Goblet Squat (22.5/15kg)

6 Strict Pull Ups

30 sec Hang Tuck

*Do unbroken where possible.

Performance:


A. 10 minutes to complete: Week 8 of your 5/3/1 Front Squats: At least 3 warm up sets and then: Pause Front Squat (2 sec) 3 x 40%, 50%, 60%. *Refer to the spreadsheet for your increases from the last wave.


B. 5 Rounds for max reps, 2 minutes work / 1 minute rest

12 Deadlifts (120/80kg)

12 Strict Handstand Push Ups

Max Lateral Burpees in the remaining time.

*If you don't make it to the Burpee, just continue to get as many as you can.


Sweat:


3 Rounds

A. 10/8 Cal Echo @ 90+% sprint effort

20/16 Cal Echo @ max sustainable pace


rest 2min


12/9 Cal Ski @ 90+% sprint effort

24/18 Cal Ski @ max sustainable pace


rest 2min


14/10 Cal Row @ 90+% sprint effort

28/22 Cal Row @ max sustainable pace


rest as needed between sets


Not Scoring today. Focus on your own internal gears/effort.


Intent: High Power Efforts into max sustainable paces. Learn where your "threshold" is on each machine in order to properly pace in CrossFit workouts.


Target: Maintian the same effort on all 90+% sprints AND on your max sustainable efforts. There should be NO drop off from set to set so pick a pace that allows you to be sustainable throughout.

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.








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