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Wednesday 27.03.24

Updated: Mar 26

Easter long weekend hours: Friday: Closed Saturday: Normal Sunday: Closed Monday: 8am Barbell / 9am CrossFit Fitness:


3 x 4 min AMRAPs with 4 min rest between:

A. 5 Front Squats (60/40kg)

10/8 Calorie Row

B. 10 Wall Balls (10/9ft, 20/14lbs)

10/8 Calorie Row

C. 15 Med Ball alt Reverse Lunges

10/8 Calorie Row

D. 20 Barbell Glute Bridges (60/40kg)

20 Plate Prone Lateral Drags (5kg)

Performance (Open and Quarterfinal focus):


3 x 4 min AMRAPs with 4 min rest between:

A. 10 Wall Balls (10/9ft, 20/14lbs)

10/8 Calorie Row

B. 5 Squat Snatches (60/40kg)

10/8 Calorie Row

C. 30 Air Squats

10/8 Calorie Row

D. Build to a heavy but quality: Power Snatch + Overhead Squat Sweat: 5 x 5 Min AMREP, 3 min rest between each 12/9 Calorie Echo 15/12 Calorie Ski 18/15 Calorie Row Max Calorie Bike Erg

Weightlifting:


(0 - 10 min)

A. OTM x 10 mins:

Power Clean + Hang Squat Clean (1+1) x 70% 70%, 75%, 75%, 80%, 80%, 85%, 85%, 90%, 90%

*% based off your lower lift. (16 - 32 min)

A. Split Jerk: 8 x 1 x 84-88%

(35 - 45 min)

3 Rounds for load:

5 Split Squats

5 Weighted Dips

 

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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