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Kat

Wednesday 17.05.23

Fitness:

A. Deadlift [In 15 minutes]

5 x 50%

5 x 60%

5 x 70%

5 x 75%

Max reps @ 80%

*If you have no idea of %s, build to a challenging but quality 5.


B. 4 Rounds: (3 min work / 1 min rest)

2 Rope Climbs

20 DB Goblet Reverse Lunges (22.5/15kg)

20/15 Calorie Bike Erg

Max Russian KB Swings (32/24kg) in the remaining time


Performance:


A. 8 minutes to establish a heavy Power Clean

- 2 min rest -

30 Power Cleans for time @ 100/70kg [5 min time cap]

*suggested 80% 1RM power clean

*Opening set is AMRAP Unbroken

*2 scores, total time = score 1, Max unbroken Tng reps = score 2


B. 4 Rounds: (3 min work / 1 min rest)

10 Deadlifts (100/70kg)

20 DB Goblet Reverse Lunges (22.5/15kg)

20/15 Calorie Echo Bike

Max Rope Climbs in the remaining time


Sweat:


A. 10 min AMRAP:

15 Monkeyfeet Knee Raises + 15 Unbroken Standing Monkeyfeet Leg Curls


B. 30 min AMRAP:

15/12 Cal Ski

15/12 Calorie Echo Bike

*OT3M (not including the 0:00) Complete a 200m Run

*After completing the run, continue on from where you were before.


Weightlifting:


(0 - 15 min)

A. 15 minutes to establish a 1RM Power Clean


(17 - 22 min)

30 Power Cleans for time @ 100/70kg [5 min time cap]

*suggested 70% 1RM power clean

*Opening set is AMRAP Unbroken

*2 scores, total time = score 1, Max unbroken Tng reps = score 2


(30 - 45 min)

C. Deadlift [In 15 minutes]

5 x 50%

5 x 60%

5 x 70%

5 x 75%

Max reps @ 80%

- if you did this in class -

5 x 5 Back Rack Reverse Lunges


Post:

*If you have time after class, it would be highly recommended to do the following:

4 x 10 Reverse Hypers

 

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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