top of page
  • Kat

Wednesday 10.07.24


A. Deadlift: 15 minutes to complete

10-8-6-4-2


B. For time:

10/8 Calorie Row

20 Russian Swings (24/16kg)

20/16 Calorie Row

30 Russian Swings (24/16kg)

30/24 Calorie Row

40 Russian Swings (24/16kg)

40/32 Calorie Row

*13 min cap


Performance:


A. Deadlift: 15 minutes to complete

1 x 85%

Max (-2) x 70%

Max (-2) x 65%

*Stop once you're unable to control quality TnG Reps, keep the speed high. NO grinding or loss of position in midline


B. For time:

10/8 Calorie Row

20 DB Snatch (10 left, 10 right)

20/16 Calorie Row

30 DB Snatch (15 left, 15 right)

30/24 Calorie Row

40 DB Snatch (20 left, 20 right)

40/32 Calorie Row

DB: (22.5/15kg)

*13 min cap Sweat:

A. 20 min alt OTM:

Odd: 15-12/12-9 Cal Bike Erg

Even: 15-12/12-9 Cal Ski

*Choose a number to hold across thats a challenge, but you know you can maintain it.


- 5 min rest -


B. Echo Bike:

5 Rounds for max Cals

30 sec work / 2:30 rest Weightlifting:


(0 - 15 min)

Split Jerk:

2 x 2 x 84-86%

4s x 1 x 90+%


(15 - 30 min)

Hang Power Snatch: Find a 3RM


(30 - 45 min)

Deadlift:

1 x 85%

Max (-2) x 70%

Max (-2) x 65%

*Stop once you're unable to control quality TnG Reps, keep the speed high. NO grinding or loss of position in midline


If you did this in class:

Build to a 5RM Hip Thrust

 

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.


118 views0 comments

Recent Posts

See All

Comments


bottom of page