Wednesday 19.02.25
- Kat
- Feb 16
- 2 min read
Fitness:
A. 15 minutes to build to a heavy 2 Front Squat.
B. 9 min AMRAP:
6 Pull Ups
6 Russian KB Swings
6 KB Goblet alt Reverse Lunges
KB: (32/24kg)
Performance/Open Track::
A. See Fitness
B. 9 min AMRAP:
6 Chest to Bar Pull Ups
4 Power Cleans
2 Thrusters
Barbell: (60/42.5kg) Weightlifting:
(0 - 15 min)
15 minutes to build to a heavy 2 Front Squat.
*If you did this in class get some rest and mobility in now before B and C,
(20 - 28 min)
B. Hang Power Snatch + Below Knee Hang Squat Snatch: (OT2M)
4 x (1+1) *Keep these moderate and crisp as a primer for the next piece
(35 - 45 min)
C. For time: 30 Squat Snatches @ 77%
*10 min time cap
Sweat:
2 Rounds for Time:
Row 50/40 calories
Rest for 2 minutes
Row 40/32 calories
Rest for 90 seconds
Row 30/24 calories
Rest for 1 minute
Row 20/16 calories
Rest for 30 seconds
Row 10/8 calories
--rest 5 minutes between sets--
*Program the whole thing into your monitor so the rests are done for you.
Once you finish, easy Zone 2 spin until 45 minutes is elapsed from your starting point.
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.
Comments