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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