A. 12 min alt OTM
M1: 30 sec Supported Side Split
M2: 30 sec Vertical Straight Arm Press Ups
M3: 15 sec Single Arm Chest to Ring Hold
M4: 5 Banded External Rotiation Walk out (1 sec pause)
B. alt OTM x 20 mins: 30 work, 30 rest
Odd: Max Calorie Row
Even: Max Wall Balls (10/9ft, 20/14lbs)
*If you did this on the 18/11, find your averages and try to hold them the whole way. If you're feeling good late then increase.
Performance:
A. See Fitness
B. alt OTM x 20 mins: 30 work, 30 rest
Odd: Max Calorie Row
Even: Max Wall Balls (10/9ft, 30/20lbs)
*Only choose this option if you did it last tme / know you can go 30 seconds unbroken with a standard WB.
Weightlifting:
(0 - 15 min)
A. Squat Clean: 3r x 75%, 4s x 2r x 80%
(15 - 30 min)
B. Split Jerk (hold split for 2 sec): 3r x 75%, 4s x 2r x 80%
(30 - 45 min)
C. Back Squat: 5s x 2r x 70%
*These should be getting easier. Fight for better torso position and faster bar speed.
*If you have time before or after a class get these in
D. Snatch Pull: 4s x 3r x 100%
Sweat:
20 min OTM:
M1: 200m
M2: 15/12 Calorie Ski
M3: 12/9 Calorie Echo Bike
M4: 9 Burpee Box Jumps (24/20")
- immediately after completing the 20 minutes -
3 Rounds for time of the above.
*If you don't complete any of the stations, rest for the next minute - get the coach to note it down and you must finish that missed work after the 3 rounds at the end.
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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