Wednesday 02.04.2025
- Kat
- Mar 30
- 2 min read
Updated: Mar 31
Fitness:
A. In 15 minutes: Deadlift (stop and reset)
5-5-5
*Build to a heavy set of 5 reps in 3 working sets with a 2-second pause at knee - drop reset
20 min AMRAP:
20m DB Hanging Walking Lunge
16 DB alt Snatch
16 V Up
200m Run
DB: (22.5/15kg)
Performance:
A. 15 minutes to build to a heavy single Power Clean.
B. 20 min AMRAP:
20m DB F Rack Walking Lunge
16 DB alt Snatch
16 Toes to Bar
200m Run
DB: (22.5/15kg)
Weightlifting:
(0 - 15 min)
A. Deadlift (stop and reset)
5-5-5
*Build to a heavy set of 5 reps in 3 working sets with a 2-second pause at knee - drop reset
(15 - 30 min)
B. Build to a heavy single Power Clean.
*If you did this last week, do 5 x 2 Clean Pulls at 90% of that, focus on speed.
*If you did the Power Clean in the WOD:
Barbell Hip Thrust
4s x 10r
(30 - 45 min)
8-10 Bent over Rows
10-12 Hip Extensions
40m Sandbag Carry
*Start a new round every 5 mins, rest about a minute between sets. Sweat:
A.Warmup
2 min easy ski, rest 30 sec
2 min easy bike, rest 30 sec
1 min moderate ski, rest 30 sec
1 min moderate bike, rest 30 sec
30 sec strong ski, rest 30 ssec
30 sec strong bike
B.Every 5:00 x 8 alternating sets (4 each):
3 min work / 2 min rest between
Odd sets - Ski 500m + AMRAP Bike Erg Calories Until 3 Min Mark
Even sets - Bike erg 1000m + AMRAP Ski Erg Calories Until 3 Min Mark
*Score = total accumulated calories on both machines (as reps)
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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