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  • Kat

Wednesday 06.12.23

Fitness:


20 min AMRAP:

50 Pull Ups

50 DB Thrusters

50 Toes to Bar

50 Single DB Box Step Ups (24/20")

50 Calorie Ski

50 DB Clean & Jerks

DB: (22.5/15kg)


Performance (Open and Quarterfinal focus):


20 min AMRAP:

50 Chest to Bar Pull Ups

50 DB Thrusters

50 Toes to Bar

50 Single DB Box Step Ups (24/20")

50 Handstand Push Ups

50 DB Clean & Jerks

DB: (22.5/15kg) Sweat: For Max Cals:

10 Rounds of 20 work, 40 rest

Ski Erg

Bike Erg

Row

Echo Bike

*Complete all 10 sets on Ski before the Bike etc


Weightlifting:


(0 - 10 min)

A. Split Press:

4 x 5r @ 50%

*Alt Split each set. After the 5 presses, reset the feet and do 3 Push Jerks.


(10 - 22 min)

B. 1 Deadlift @ 90%

then


24 min: 20 Hand Release Deadlifts @ 75%


(30 - 40 min)

C. OTM x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Pick a challening load, but something you can maintain with good form for 10 minutes.

 

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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