Fitness:
A. Back Rack alt Reverse Lunge: 6s x 8r (OT90)
B. 10 Rounds for time:
6 Kettlebell Swings (32/20kg)
3 Bar Facing Burpees
Performance:
A. Clean & Jerk: 2 x 60%, 70%, 1 x 77%, 77%, 77%, 77% (OT90)
B. Grettel
10 Rounds for time:
3 Clean & Jerks (60/42.5kg)
3 Bar Facing Burpees
*10 min time cap
Sweat:
Week 5: of C2 Bike Progressions:
*Recommended to wear bike shorts.
Prep:
5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant 1000m pace (nose breathing only)
Main
2 sets:
5 minutes @ 100-105% of Week 1 Av
10 minutes @ 85-95% of Week 1 Av
5 minutes rest (easy spin damper 1)
Immediately into:
Post:
5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)
Weightlifting:
A. Clean & Jerk: 2 x 60%, 70%, 1 x 77%, 77%, 77%, 77% (OT90)
B. Clean Pull: 3 x 95%, 95%, 95%
C. Clean Deadlift: 3 x 103%, 103%
(20 - 30 min)
D. Snatch: 2 x 50%, 60%, 1 x 72%, 72%, 72%, 72% (OT90)
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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