top of page
  • Kat

Wednesday 15.02.23

 

Fitness:


A. 8 minutes for quality

Odd: 5x W to V to I Shoulder Swimmers.

Even: 30 Tib Raises


B. 2 Rounds for time:

40/30 Calorie Bike Erg

30 Burpees

20 Wall Balls (9/6kg)

10 Goblet Slantboard Squats (16/12kg)


Open/Performance:


A. 8 minutes for quality

Odd: 5x W to V to I Shoulder Swimmers.

Even: 30 Tib Raises


B. 2 Rounds for time:

*Keep at a moderate intensity. If the first round is hard and you're not on track to finish, slow down and halve the reps for the second round.

40/30 Calorie Row

30 Bar Facing Burpees

20 Wall Balls (9/6kg)

10 alt Pistols

*18 min cap


Sweat:


In teams of 2:

8 Rounds: 4 min work / 1 min rest

*Alternate between A & B

A) 80/60 Calorie Row, max Push Ups in the remaining time

B) 80/60 Calorie Ski, max Russian Swings (32/24kg) in the remaining time


Weightlifting:


(0 - 20 min)

A. Power Clean + Squat Snatch (OT2M)

10 x (1+1): Start at 60% and build to about 80% of your 1RM Snatch.


(20 - 25 min)

B. Snatch Pull: 3 x 3 x 80% (OT90)


(25 - 40 min)

C. 15 minutes to build to a quality Triple Overhead Squat (taken from the ground)

 

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 you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.


195 views0 comments

Recent Posts

See All

Comentários


bottom of page