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  • Kat

Wednesday 12.04.23

Fitness:

A. 8 Rounds alt OTM (16 mins)

Odd: 3 Deadlifts (use a little more than last week on each set)

Even: 10 Single Leg Bent Knee Slantboard Heel Raises (each side)



B. 15 min AMRAP:

15 Wall Balls (9/6kg, 10/9ft)

12/9 Cal Echo Bike

9 V Ups


Performance:

A. 8 sets (OT2M)

A1. 5-sec Maximal Isometric Snatch Grip Pin Pull above knee

- then at the 30 sec -

A2. 1.1.1. Hang Power Snatch

*Do a rep every 15 secs (30, 45, 60 sec)

*Around 65% of 1RM Hang Power Snatch

*Focus on powerful leg drive and strong catch.


B. 15 min AMRAP:

12/8 Cal Standing C2 Bike (damper 10)

10 Unbroken Front Squats @ 30%

12/8 Cal Standing C2 Bike (damper 10)

20 Unbroken Wall Walls

2 min rest


Sweat:


0 min:

A. Power Development

Every 90 sec x 5 sets:

8/6 Cal Echo Bike


10 min:

B. Sustain

3 Rounds, 7 min work, 3 min rest

80/60 Calorie Row

Max Echo Bike Cals in the remaining 7 mins.


Weightlifting:


(0 - 16 min)

A. 8 sets (OT2M)

A1. 5-sec Maximal Isometric Snatch Grip Pin Pull above knee

- then at the 30 sec -

A2. 1.1.1. Hang Power Snatch

*Do a rep every 15 secs (30, 45, 60 sec)

*Around 65% of 1RM Hang Power Snatch

*Focus on powerful leg drive and strong catch.


if you did this in class:

8 sets (OT2M)

3 Drop Snatch


(20 - 32 min)

B. 8s x 2r Jerk behind the Neck in Split (OT90)

*Keep your feet perfect and receive in lockout.

*Start at around 50% and build.


*If you didn't do Monday's squats, skip C & B and do that.


(32 - 40 min)

C. 3 x 10 Barbell Hip Thrusts (OT2.5)

*Heavy, ensure you get to lockout.


(40 - 43 min)

D. Rotational med Ball Throw

3 x 6 per side

*One partner throws, and the other catches. Use a deadball. Guys 12 or 9kg, Girls 9 or 6kg

 

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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