top of page
  • Kat

Wednesday 03.05.23

Updated: May 2, 2023

Hoodie Order Fitness:

A. In 15 minutes, establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM.


B. 5 min AMRAP

15 Front Rack alt Lunges (42.5/30kg)

12/10 Calorie Row


- 2:30 Rest -


5 min AMRAP:

15 Wall Balls (9/6kg)

10/8 Cal Bike Erg


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


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, 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.


(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. If you wish to view our Weightlifting and/or Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.


156 views0 comments

Recent Posts

See All

留言


bottom of page