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.
Comments