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  • Kat

Wednesday 08.06.22

 

Fitness:


A. Cycle Week 9: Deadlift - 7s x 3r x 73% (of 3RM) (OT2M)


B. 3 Rounds for reps

Minute 1: Echo Bike Calories

Minute 2: Row Calories

Minute 3: Ski Calories

Minute 4: 6 Plate Pushes (5m, 20kg)

Minute 5: Rest

*Your score is the lowest Calorie number for the Bike, Row or Ski. If you don't complete all Plate Pushes, your score is zero.


Performance:


See Fitness.


Sweat:


16 Min Max Calorie Row

*OT2M: 10 Russian Kettlebell Swings (24/16kg)


4 minutes rest


16 Min Max Calorie Bike Erg

*OT2M: 10 KB Gorilla Row (20/12kg)


4 minutes rest


4 Min AMRAP:

12 Cal Bike Erg

6 Cal Row


Score is total Calories over the 3 sections.

Weightlifting:


(0 - 16 min)

A. Pause Hang Power Clean (catch) + Hang Clean + Clean (OT2M)

4 x (1+1+1) x 50%, 4 x (1+1+1) x 60%


(20 - 35 min)

B. Cycle Week 9: Deadlift - 7s x 3r x 73% (of 3RM) (OT2M)

*If you did this in class do 7s of 10m Farmer's carry walks (moderate load)


(36 - 44 min)

C . Pressing Snatch Balance (OT2M)

5s x 2r. Start at barbell and build if possible.

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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