Wednesday 05.03.25
- Kat
- Mar 2
- 2 min read
Fitness:
A. 5 sets OTM
10 Hanging DB Elevated (2') Reverse Lunges
20 sec Paralette Tuck Hold
B. 2 Rounds for time:
30/24 Calorie Bike Erg
20 Thrusters (30/20kg)
10 Strict Pull Ups
*13 min cap
Performance/Open Track::
A. Back Squat: 15 minutes to complete
5 x 65%
5 x 75%
5+ x 80%
*AMREP (-2) @ 80%
B. 2 Rounds for time:
30/24 Calorie Echo Bike
20 Thrusters (42.5/30kg)
10 Strict Pull Ups
*13 min cap Weightlifting:
(0 - 12 min)
Squat Snatch: OTM x 12:
Min 1-4: 1 @ 75%
Min 5-8: 1 @ 77%
Min 9-12: 1 @ 80%
(12 - 25 min)
Snatch Balance: 5 sets of 1
*Build to a 8/10 for the day. Don't let your descent become segmented.
(25 - 40 min)
Back Squat:
5 x 65%
5 x 75%
5+ x 80%
*AMREP (-2) @ 80%
*If you did the Back Squats in class:
4 x 10 Reverse Hypers
Sweat:
A. Warm Up;
2 Rounds
15/12 Cal Bike
10-12 Monkeyfoot Knee Raises
10-12 Monkeyfoot Leg Curls
B. Bike Erg: 30 min for Max Cals
30 rounds
30 seconds < 600 cal/hr
30 seconds hard effort
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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