Wednesday 11.12.24
- Kat
- Dec 8, 2024
- 2 min read
A. Front Squat: 15 minutes to complete
3s x 2r x 90%
B. In Pairs: 20 Rounds for time:
3 Power Cleans (80/60kg)
5 Hand Release Push Ups
7 Air Squats
*Complete a full round before switching partners.
*Power Cleans should be done in 30 seconds max
*20 min cap
Performance:
A. See Fitness
B. In Pairs: 20 Rounds for time:
3 Power Cleans (100/70kg)
5 Hand Release Push Ups
7 Air Squats
*Complete a full round before switching partners.
*Power Cleans should be done in 30 seconds max
Weightlifting:
(0 - 15 min)
A. Front Squat:
3s x 2r x 90%
(15 - 30 min)
B. Snatch:
2r x 75%
2r x 80%
3s x 1r x 85%
1r x 80%
(30 - 45 min)
C. Split Jerk:
2r x 75%
2r x 80%
3s x 1r x 85%
*If you did the Front Squats in class, Snatch first and then do:
D. Snatch Pull:
3s x 2r 100%
2s x 2r x 105%
Sweat:
In Pairs for time:
300/250 Cal Echo Bike
Every 3 minutes each partner performs:
10 V Ups
10 alt Reverse Lunges
10 DB Deadlifts
DB: 2 x 22.5/15kg
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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