The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Pause Front Squat (2 sec) OT2M
5s x 2r
B. For time:
3 Rounds
12 Front Rack alt Lunges
150m Run
- 2 min rest -
3 Rounds:
150m
12 Front Squat
Barbell: (42.4/30kg)
*12 min cap
Performance:
A. Thruster: (in 10 minutes)
3 x 75%
3 x 85%
3+ x 95%
B. For time:
3 Rounds
12 Front Rack alt Lunges
150m Run
- 2 min rest -
3 Rounds:
150m Run
12 Thrusters
Barbell: (42.4/30kg)
Weightlifting:
(0 - 20 min)
A. Split Jerk: 15 minutes to build to a 2RM. Then complete 2 x 2 at 80% of today's 2.
(20 - 35 min)
B. Pause Front Squat (2 sec) or Bottom Up Front Squat: 15 minutes to build to a 3RM.
*If you're fast to get organized and feel like your want strength specifically in your clean receiving position then go the bottom up Squat off blocks.
(35 - 45 min)
C. A. Thurster: (in 10 minutes)
3 x 75%
3 x 85%
3+ x 95%
*If you did this in class, complete:
3 alternating sets
8 Back Rack Reverse Lunges
- No rest -
25 GHD Hip Extensions
- Rest 2 minutes -
Sweat:
For time:
Male: 10-20-30-40-50
Female: 5-15-25-35-45
Calorie Row
Calorie Ski
Calorie Bke Erg
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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