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  • Kat

Wednesday 17.08.22

 

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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