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  • Kat

Wednesday 07.08.24


A. 4 sets (OT2M)

12 alt Hanging DB Step Ups (22.5/15kg)

*Start moderate and aim to increase each set for a tough finish.


B. 3 Rounds for time:

400m Run

25 Strict Sit Ups

25 alt DB Snatch (22.5/15kg)

*20 min time cap, 6 min cap on the first and second round


Performance:


A. 4 sets (OT2M)

12 Front Rack BB alt Step Ups (24/20")


B. 3 Rounds for time:

400m Run

25 Toes to Bar

25 alt DB Snatch (22.5/15kg)

*20 min time cap, 6 min cap on the first and second round. Sweat:

3 mins of Row Pick Drill


A. 4 Rounds for reps:

M1: 10/7 Cal Row

M2: 14/10 Cal Row

M3: 18/13 Cal Row

M4: Max Cal Row


B. 15 min AMRAP: (moderate effort)

15/12 Cal Bike Erg

10 Single Leg Hip Thrusts

15/12 Cal Bike Erg

10 Single Arm DB Rows

15/12 Cal Bike Erg

30 sec Hanging Tuck Hold

Weightlifting:


(0 - 12 min)

A. 3 alt sets (OT2M)

A1. 5 Seated Jumps

A2. Thruster: 3 x 70%, 3 x 75%, 3+ x 80%


(12 - 27 min)

Build to a tough complex in 15 minutes: Power Clean + Push Jerk + Split Jerk

*Aim to go a little heavier than last wee;


(28 - 40 min)

4 sets (OT2M)

12 Front Rack BB alt Step Ups (24/20")


if you did this in class:

Clean Pull:

2 x 100%, 110%, 120%, 130%

*These are heavy Clean Pulls, they will be slow but maintain your position. If you do, stop or reduce weight.

 

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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