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Kat

Wednesday 10.05.23

Fitness:

A. Russian Kettlebell Swing:

8 x 10 (OT2M)


B. 7 min AMRAP:

3 KB Gorilla Rows (32/24kg) [each side]

6 Burpees

9/6 Calorie Echo Bike


Performance:

A. In 15 minutes to establish a 1RM Hang Power Snatch. Then 1 set to back off and hit a 3RM.


B. 7 min AMRAP:

3 Muscle Ups [3 low ring strict transitions]

6 Shoulder to Overhead (50/35kg)

9 Box Jumps (24/20")


Sweat:


A. 10 min alt OTM:

Odd: 10 2x DB Row

Even: 10 Weighted Hip Extensions (on box partner spotted)


B. In teams of 3-4:

500 Calorie Echo + 500 Calorie Ski

*2 people working at a time. Break it up how you like.


*If only 2 people do:

350 Calorie Ski

350 Calorie Echo

*In order, one person working at a time


Weightlifting:


(0 - 17 min)

A. In 15 minutes to establish a 1RM Hang Power Snatch. Then 1 set to back off and hit a 3RM.

- If you did this in class -

In 15 minutes complete 4 sets (8 total sets if you count each side) off 6 Barbell Offset Overhead Press. Have a difference of about 20%


(20 - 35 min)

B. 15 minutes to build to a heavy complex: Power Snatch + Drop Snatch Balance + Snatch Balance

*If you didn't get Monday's Squats in - do that instead.


(35 - 45 min)

C. Hip Thrust: Build to a 5RM.

 

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 Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.


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