Wednesday 15.11.23

Christmas Party details! We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.

Fitness:

A. In 13 minutes

9 minutes to build to 82.5% (or 7/10) of your 1RM Deadlift for 1 rep.

- 1 min rest -

For time: 15 Deadlifts @ 75%

B. Every 4 minutes for 3 rounds: (12 mins total)

90 sec work / 30 secs rest

Minutes 1 - 2

15 Wall Balls (9/6kg)

Max Calorie Ski

Minutes 3 - 4

6 lateral Box Step ups (each side) (30/24")

Max Calorie Row

* 75 second cap per round.

Performance (Open and Quarterfinal focus):

A. See Fitness

B. Every 4 minutes for 3 rounds: (12 mins total)

Minutes 1 - 2

10/8 Cal Standing Bike Erg

15 Wall Ball Shots (30/20lbs)

Minutes 3 - 4

10/8 Echo Bike

12 Alternating Pistols

* 90 second cap per round. Sweat: OT2M x 5 Rounds

1: 400m Run

2: 450/400m Ski

3: 900/800m Bike Erg

4: Rest

Weightlifting:

(0 - 15 min)

A. Push Jerk:

3 x 70%, 73%, 75%, 77%, 80%

(15 - 27 min)

B. In 13 minutes

9 minutes to build to 82.5% (or 7/10) of your 1RM Deadlift for 1 rep.

- 1 min rest -

For time: 15 Deadlifts @ 75%

(35 min)

C. For Max reps:

1 min AMRAP: Hang Power Cleans

-Rest 30 sec-

1 min AMRAP: Power clean and jerks

-Rest 30 sec-

1 min AMRAP: Thrusters

-Rest 30 sec-

1 min AMRAP: Squat Snatches

*All sets at (82.5/60kg), but drop to a load you're able to cycle at least 5-8 reps/minute for each movement

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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.