• Jason

Monday 28.12.20

Check the timetable over the Christmas period via your Zen Planner App or here: https://crossfitclaremont.sites.zenplanner.com/calendar.cfm

Fitness:

1. OT2M: Barbell Back Rack Step Up: 5 x 5


2. 4 Rounds: 40 on 20 rest

Single DB alt Step Ups (22.5.15kg)

Ski Erg Calorie

Wall Balls (9/6kg)

Echo Bike Calorie

Rest Performance: See Fitness Weightlifting: 0 Min:

Box Front Squat: 6s x 2r OT2M

Set this at your sticking point. Should be just above or at parallel. Aim to go heavier on each set than last week as long as your torse remains in a great position.


15 Min:

OTM x 10

2 Touch and Go Power Cleans + 1 Drop and reset power Cleans.

*Score is total weight lifted. Change load as you see fit. If you miss any rep for a set, the whole minute worth of weight doesn't count.


directly into


OTM x 5: 2 Power Cleans (drop each)

*Build to a heavy double


35 Min:

15 Min OTM:

Min 0 - 5: 2 Press

Min 6 - 10: 4 Push Press

Min 11 - 15: 6 Push Jerk

*You can touch and go style all these reps.

If you wish to view our Weightlifting and/or Competitors 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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



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