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  • Kat

Wednesday 04.01.23

 

Fitness:


A. OTM2 x 6 sets: 5 Banded Deadlifts (Red/Orange)


B. 4 sets: 2 min work / 2 min rest

12 Deadlifts (80/60kg)

6 Burpee Box Jump Over (24/20")

AMREP in remaining time: Wall Balls (9/6kg, 10/9ft)


Performance:


A. OT2M x 6 sets: Hang Power Snatch + Power Snatch


B. 4 sets: 2 min work / 2 min rest

12 Deadlifts (100/70kg)

6 Burpee Box Jump Over (24/20")

AMREP in remaining time: Wall Balls (30/20lbs, 10/9ft)


Weightlifting:


A. Rack Deadlift from Knee: Build to a heavy Single in 15 minutes. Stop Once you lose midline.

Use hard or soft boxes.


B. 15 minutes to build to a 5RM Overhead Squat


C. Bench Press:

OT2M x 8 sets:

Max Reps @ 100/80% of BW

 

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 you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.


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