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  • Kat

Wednesday 08.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. In 15 minutes

9 minutes to build to 80% (or 7/10) of your 1RM Deadlift for 1 rep.

- 1 min rest -

OTM x 5: Max Deadlifts for 15 seconds @ 70-75% of 1RM.


B. 4 Rounds for Time:

10 Push Press (40/30kg)

10/8 Cal Ski


--rest 3 minutes before next piece--


4 Rounds for Time:

10 Front Squats (40/30kg)

10/8 Cal Ski

*16 min cap


Performance:


A. See Fitness


B. 4 Rounds for Time:

5 Front Squats (from floor) (100/70kg)

10/8 Cal Row


--rest 3 minutes before next piece--


4 Rounds for Time:

10 Thrusters (40/30kg)

10/8 Cal Row

*16 min cap Sweat: OT9M x 5

7 min work, 2 min rest

500/425m Row

100m Farmers Carry (22.5/15kg)

15/12 Cal Ski

Max Bike Erg Cals in the remaining time

Score is total Calories


Weightlifting:


(0 - 12 min)

A. Split Jerk

5 reps @ 65%

4 reps @ 65%

3 reps @ 70%

3 reps @ 70%

3 reps @ 70%


(12 - 27 min)

B. In 15 minutes

9 minutes to build to 80% (or 7/10) of your 1RM Deadlift for 1 rep.

- 1 min rest -

OTM x 5: Max Deadlifts for 15 seconds @ 70-75% of 1RM.


(30 - 42 min)

12 mins of 15 work and 45 rest (3 rounds):

M1 Max Hang Power Cleans for 15 seconds

M2 Max Hang Power Snatches for 15 seconds

M3 Max Hang Squat Clean and Jerks for 15 seconds

M4 Max Hang Squat Snatches for 15 seconds

*Light/moderate load across/ breathing/cycling focus, Each set should remain unbroken. Start lighter and then increase after a round if you can remain unbroken, and maintain smooth and efficient technique.

 

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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