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  • Writer's pictureJason

Wednesday 02.11.22

 

Fitness:


A. OTM x 10: 10 Banded Kettlebell Swings (Red/Orange)


B. "Penelope Member of the Month WOD"

(I'm not sure if she did this deliberately but she choose an exact previous Open WOD...)


CrossFit Open 13.2

AMRAP in 10 minutes

5 Shoulder-to-Overheads

10 Deadlifts

15 Box Jumps

Barbell (52.5/35kg)


Compare to 14/3/2013

Jason W: 299 (9 + 14 BJ)

Nikki Ascott: 237 (7 + 12 BJ)


Performance:


A. 10 minutes to complete:

Week 4 of 5/3/1 Deadlift:

5r x 40%, 50%, 60%


B. See Fitness


Sweat:


'Grunt Work"

400m Wheelbarrow Carry (60/40kg)

200m Torque Sled Pull (50kg / L2)

100m (10x10m shuttles) 32/24kg)

50m Dog Sled Pull & Push (80/50kg)

*Pull & Push = 10m


Weightlifting:


(0 - 10 min)

A. Halting Clean Deadlift (upper thigh / 1 sec) + Squat Clean: 5s x 1+1r x 75% (OT2M)


(14 - 24 min)

B. BTN Push Jerk + BTN Split Jerk: 5s x 1+1r x 70% (OT2M)


(24 - 45 min)

C. Week 4 of 5/3/1 Deadlift:

5r x 40%, 50%, 60%

+

Pause Back Squat: 5 x 70%, 4 x 73%, 3 x 76%

 

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 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. 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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