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  • Kat

Wednesday 02.10.24

Fitness:


A. Good Morning: In 15 Minutes:

10-10-10-10-10


B. 3 Rounds: 1 minute work: 1 Minute Rest

*Complete all 3 rounds on one movement before moving to the next

Burpee Box Jump Overs

V Ups Dog Sled Push (meters) (125/100kg)



Performance:

A. Good Morning: In 15 Minutes:

10-10-10-10-10


B. 3 Rounds: 1 minute work: 1 Minute Rest

*Complete all 3 rounds on one movement before moving to the next

Burpee Box Jump Overs

Strict Toes to Bar

Dog Sled Push (meters) (125/100kg) Weightlifting:


(0 - 15 min)

A. OT2.5M x 6 sets:

5 Hang Power Clean & jerk (unbroken)


(15 - 30 min)

Pressing Snatch Balance + Snatch Balance + Overhead Squat: 15 minutes to


(30 - 45 min)

15 minute AMRAP (for quality)

3 Depth Jumps

3 Plyo Push Ups for height

3 Pause (2 sec) Back Squat Jumps @ approx 30%

3 Plyo Pull Ups

*Rest enough between exercises so you can complete them with speed and explosiveness. Minute 1 minutes between.

 

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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