Please refer to your emails for the timetable change From Thursday to Sunday this week. Fitness:
"A. Every 2:30 for 4 sets (10 minutes):
10 (Tng) Deadlifts
*Start light & build to something strong & technical by the final set
B. 8 Rounds:
90 sec work, 30 sec rest:
*picking up where you left off
10 Line facing burpees
10 Russian Kettlebell Swing (32/24kg)
10 Wall balls (9/6kg to 10/9ft)"
Performance (Open and Quarterfinal focus):
A. Every 2:30 for 4 sets (10 minutes):
6 Power Cleans + 4 Hang Power Cleans + 2 Alternating Front-Racked Barbell Reverse Lunges (each leg)
*Start light & build to something strong & technical by the final set
B. See Fitness
Sweat: A. 5 Rounds for reps:
Bike Erg:
M1: 10/7 Cal
M2: 14/10 Cal
M3: 18/13 Cal
M4: Max Cals
B. 3 Rounds:
3 min work, 2 min rest
30/22 Cal Echo Bike
Max Cal Ski in the remaining time"
Weightlifting:
(0 - 10 mins)
A. Every 2:30 for 4 sets (10 minutes):
6 Power Cleans + 4 Hang Power Cleans + 2 Alternating Front-Racked Barbell Reverse Lunges (each leg)
*Start light & build to something strong & technical by the final set
*If you did this in class complete some moderate triples in a Snatch Balance.
(10 - 30 mins)
B. 15 minutes to build to a Heavy Single Push Jerk (leave a little in the tank)
then at the 26 and 29 min mark: Complete 10 Push Jerks (these should be challenging but but quality reps, no press outs or break in cycle)
(30 - 40 mins)
Front Squats: 3 x 3 x 70%
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.
