Fitness:
A. In 15 minutes to establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM.
Compare to 3/5/23
1RM: Duncan 120kg / Nat D: 77kg
3RM: Matt Bl 110kg / Clare DL 65kg
B. 5 min AMRAP
15 Front Rack alt Lunges (42.5/30kg)
12/10 Calorie Row
Compare to 3/5/23
Nate: 3 + 4 Cal
Jen : 3 + 15 Lunges
- 2:30 Rest -
5 min AMRAP:
15 Wall Balls (9/6kg)
10/8 Cal Bike Erg
Compare to 3/5/23
Ben C: 3 + 15 Wall Balls
El: 3 + 3 Cal
Performance:
A. See Fitness
B. 5 min AMRAP
15 Wall Balls (30/20lbs or 12/9kg)
10/8 Cal Bike Erg
- 2:30 Rest -
5 min AMRAP:
15 Front Rack alt Lunges (42.5/30kg)
12/10 Calorie Row
Compare to 3/5/23
Nate: 4 + 9 Wall Balls
Jen: 3 + 7 Wall Balls
Sweat: In teams of 3 complete 600 Ski Calories.
Min 1: Max Calorie Ski
Min 2: 10 Burpees
Min 3: Rest
*alternate station every minute.
Weightlifting:
(0 - 17 min)
In 15 minutes to establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM.
- If you did this in class -
15 minutes to establish a Split Jerk Heavy Single. Then complete max unbroken push jerks at 70% of that.
Compare to 3/5/23
Jason 147.5kg
Kat B: 85kg
(18 - 23 min)
Rack Support: OTM (5 sets)
10 seconds for max load. Start at 110% of 1RM Front Squat and increase.
(25 - 45 min)
C. 3 Rounds:
10 Box Jumps (30/24") (step down)
- Rest 30 seconds -
8 Romanian Deadlifts
- Rest 30 seconds -
6 Nordic Curls
- Rest 30 seconds -
15 Slider Leg Curls
- 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.
