Fitness:
A. 10 min AMRAP
5-10-15-20-25-etc
Pull Ups
Wall Balls
DB Goblet Walking Lunge Steps (22.5/15kg)
Row Calories
- 5 min rest -
B. 5 min AMREP:
Buy in: Row 750/600m
Max Bike Erg Calories in the remaining time
Performance (Open and Quarterfinal focus):
A. 10 min AMRAP
5-10-15-20-25-etc
Chest to bar Pull Ups
Wall Balls
Single Arm DB OH Walking Lunge Steps (22.5/15kg)
Row Calories
- 5 min rest -
B. 5 min AMREP:
Buy in: Row 750/600m
Max Rope Climbs in the remaining time Sweat: For time:
6000/5000m Bike Erg
2000/1650m Ski Erg
1000/825m Row
Complete while doing 1 min work / 1 min rest
Weightlifting:
(0 - 10 min)
A. 5 sets every 2 minutes:
21.4 complex: Deadlift + Clean + hang Clean + Shoulder to Overhead
*if you did this in the WOD just recovery during this portion or get some light technqiue WOD.
(10 - 25 min)
Snatch Balance + Overhead Squat: Build to a challenging complex in 15 minutes. But focus on pulling yourself under the bar fast. Don't let the Snatch balance get to slow.
(30 - 40 min)
3 Rounds for time:
1 Thruster (80/55kg)
2 Strict Deficit HSPU (2/1")
3 Clean & Jerks (80/55kg)
4 Kipping Deficit HSPU (2/1")
- 1 min rest -
*Reduce deficit to ensure the HSPU are unbroken or close to it. If you don't have HSPU then do Bar Dips or Push Ups.
**Barbell should be challening but not something you might miss on the Thruster.
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.
