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  • Kat

Wednesday 18.01.23

Fitness:


A. Deficit Deadlift (2"): 12 minutes to build to a quality and fast double.

*If you cannot maintain perfect form - take away the deficit.


B. 5 Rounds for time:

12 Toes to Bar

8 Shuttle Runs (8m, Up and back = 2 reps)

12 Burpees to target (6")

8 Shuttle Runs

*12 min time cap


Open/Performance:


A. Power Snatch: 12 minutes to build to and hit a few singles at 80%


B. See Fitness


Sweat:


10 Rounds:

3 min on / 1 min rest

10m Dog Sled Pull & Push (

15/12 Calorie Row

15/12 Calorie Ski

Max Calorie Echo Bike


Weightlifting:


(0 - 12 min)

A. Squat Snatch:(OT2M) 1 x 83%, 83%, 83%, 85-87%, 85-87%, 85-87%

*If you miss, automatically drop back in load for the next set.


- immediately into -


(12 - 20 min)

B. Squat Snatch OTM x 8 minutes

1 x 70-75%


- immediately into -


(20 - 23 min)

C. Snatch Pull: OTM x 3 minutes

3 x 3 x 87-93%


(30 - 45 min)

D. CrossFit focus:

3 sets, each for time:

10 Box Jumps (24/20")

40% of Ring Muscle Up AMRAP from last week

- 30 seconds rest -

40% of Bar Muscle Up AMRAP from last week.

- rest as needed -

*RMU Scale = 4 Challenging Strict RMU from floor

Bar MU Scale = 4 Jumping


or


Strength Focus:

4 alt sets:

DB Death March (8m) *light load

- rest 1 minute -

8 Half-Seated Turkish Press (per side)

- rest 1 minute -

5 Front Foot Elevated (4") Hanging DB ATG Split Squat

*Keep these light and focus on your ankle and hip stretch.

- rest 1 minute -

 

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 you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.




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