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  • Kat

Wednesday 13.07.22

Fitness:


A. 5 Sets: alt every 1:30

A1. 10 Landmine Squats

A2. 30 second Chinese Plank (face down)


B. 10 Min AMRAP:

5 Strict Pull Ups

10 Front Squats (50/35kg)

15 Deadlifts (50/35kg)

20/15 Calorie Echo Bike


Performance:


A. In 16 minutes - Front Squat: 12 minutes to Set a new 8RM. Compare to 4/5/22


then 2s x 8r x 80% of today's 8RM.


B. 6 Min AMRAP:

3 Deadlifts + 3 Squat Cleans + 3 Front Squats (70/47.5kg) *This complex must be done unbroken.

5/3 Bar Muscle Ups


directly into


4 Min AMRAP:

6 Power Cleans (70/47.5kg)

12 Chest to Bar Pull Ups


Sweat:


3 x 10 Min AMRAP:

1500/1350 Bike Erg

Max Reps of:


50/40 Ski Calories

50 Step Down Box Jumps (24/20")

50 Down Ups


Post: 4 x 5 Banded Nordic Curl

Weightlifting:


(0 - 10 min)

Build to a quality 2 rep Clean Pull Under


(10 - 25 min)

Build to a quality complex: Mid Thigh Clean + Below Knee Clean + Clean

*All Squat Cleans. Dump the bar after the Below Knee.


(25 - 45 min)

Front Squat: 12 minutes to Set a new 8RM. Compare to 4/5/22


then 2s x 8r x 80% of today's 8RM.

 

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 Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.



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