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  • Kat

Wednesday 07.02.24


A. Barbell Yoga: 3 rounds for quality in 10 minutes

10 Barbell Step Rotations

5 Jefferson Curls

5 Kang Squats

10 Overhead Duck Walks forward + 10 backwards


B. For time:

2 Rounds:

12 Front Squats (60/40kg)

18 Box Jumps (24/20")


- 1 min rest -


2 Rounds:

10 Thrusters (40/30kg)

16 Hand Release Push Ups


- 1 min rest -


2 Rounds:

8 Lateral Barbell Burpees

8 Pull Ups

*7 min cap per segment. Take the 1 min rest and then move on if you didn't finish.


Performance (Open and Quarterfinal focus):


A. See Fitness


B. For time:

2 Rounds:

12 Overhead Squats (60/40kg)

18 Box Jumps (24/20")


- 1 min rest -


2 Rounds:

10 Thrusters

16 Hand Release Push Ups


- 1 min rest -


2 Rounds:

8 Lateral Barbell Burpees

8 Bar Muscle Ups

Barbell: (60/40kg)

*7 min cap per segment. Take the 1 min rest and then move on if you don't finish.

Sweat: 40 min AMRAP:

100m Dog Sled Push (40/25kg)

75/55 Bike Erg Calories

50 Dumbbell Gorilla Rows (22.5/15kg)

25 Double Dumbbell Reverse Lunges (22.5/15kg)


Compare to 8/2/23


Weightlifting:


(0 - 15 min)

Build to a challening but quality Snatch Balance single for the day.


(15 - 35 min)

In 20 minutes:

Build to 92% 1RM Bench Press

Build to a 5RM Strict Weighted Pull-Ups (chin over bar, any grip allowed)

Build to heavy 5 rep Overhead barbell Reverse Lunge - (5 reps/side)

*Done one a a time, must Bench, then pull-up, then OH Lunge.


(35 - 45 min)

3 sets for load of:

10 Weighted Hip Extensions

10 DB Seal Rows

*If you did these last Saturday try to go a little heavier.

 

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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