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Wednesday 05.02.25

Kat

Updated: 3 days ago

 

Fitness:


A. Deadlift:

Minutes 1-3: 7 Deadlifts @ 55%

Minutes 4-6: 5 Deadlifts @ 65%

Minutes 7-9: 3 Deadlifts @ 75%


B. 12 min AMRAP:

10 Hanging DB alt Reverse Lunges (22.5/15kg)

10/7 Cal Echo Bike

- 30 sec rest -


Performance/Open Track::

A. Deadlift:

Minutes 1-3: 7 Deadlifts (100/70kg)

Minutes 4-6: 5 Deadlifts (120/80kg)

Minutes 7-9: 3 Deadlifts (140/95kg)


B. 12 min AMRAP:

4 Deadlifts

3 Hang Power Cleans

2 Shoulder to Overhead

- 30 sec rest -

*Begin at 60/40kg. Every 3 rounds add 5/2.5kg Weightlifting:


(0 - 12 min)

A. 2 alt sets: Do a set every 6 mins

0 min: 1.1.1.1 Snatch Pull @ 75-85%

*Focus on mechanics and timing. Do a cluster every 15 seconds


3 min: 1.1.1.1 Power Snatch @ 65-75%

*Do a cluster every 15 seconds

*Want to feel fast and snappy after heavier pulls. Do a cluster every 15 seconds.


(12 - 26 min)

Snatch Balance + Overhead Squat: Build to a challenging complex, should be around 8/10 RPE but with a priority on speed under the bar and depth in both lifts. If you're not getting well below parallel then keep it light.


(26 - 40 min)

Back Squat: Build to in 18 minutes:

1 x 85%

2 x 2 x 75%

*Keep the reps fast and technical.

Sweat:


For time:

2000/1800m Row

2000/1800m Ski

4000/3600m Bike Erg

- 5 min rest -

1000/900m Row

1000/900m Ski

2000/1800m Bike Erg

 

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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