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Wednesday 25.10.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.



Fitness:


A. Power Clean + Front Squat: (OT2.5M)

3 x (1+1)

2 x (1+1)

2 x (1+1)

1 x (1+1)

1 x (1+1)

Start moderate and build in load over the 5 sets as technique allows.


B. 15 min AMRAP:

8 Goblet Reverse Lunges

8 Russian Swings

8 Burpees

8/6 Calorie Bike Erg

- 1 min rest -

KB: (32/24kg)


Performance:


A. Squat Clean: (OT2.5M)

3 x 75%

2 x 80%

2 x 85%

1 x 90%

1 x 92-95%


B. 15 min AMRAP:

7 Power Cleans

7 Front Squats

7 Lateral Burpees

7/5 Cal Echo Bike

- 1 min rest -

Barbell: (60/40kg) Sweat: In Pairs: 45 mins for max reps

200/150 Calorie Row

20 10m Plate Pushes (20/15kg)

200/150 Calorie Ski

20 10m Plate Pushes (20/15kg)

200/150 Calorie Echo

20 10m Plate Pushes (20/15kg)

Max Calorie Bike Erg in the remaining time

*1x 10m length = 1 rep


Change partner every 20 or 15 Cal and every 2nd Plate Push. Break up the Bike Erg as you wish.

(175 Cal Mixed)


Weightlifting:


(0 - 10 min)

A. Split Jerk (OTM)

10 x 1 x 65-70%


(15 - 30 min)

B. Squat Clean: (OT2.5M)

3 x 75%

2 x 80%

2 x 85%

1 x 90%

1 x 92-95%

- directly into -


(30 - 40 min)

C. Pause Clean Pull (1 sec at knee) (OT2M)

5 x 2 x 80%


*If you completed the Squat Cleans in class, instead do 5 x 10 DB Walking Lunges:

2 sets Overhead, 2 sets Front Rack, 1 set Hanging.

 

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.


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