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Wednesday 27.11.24


A. 5 rounds, alt OT90:

A1. 10 Slantboard Goblet Squats

A2. 10 Weighted Abmat Sit Ups

*Anchor feet for Sit Ups


B. For time:

60/50 Cal Bike Erg

50 Abmat Sit Ups

40 Goblet alt Reverse Lunges

30 DB Russian Swings

20 SA Devil Press

DB: (22.5/15kg)

*15 min cap


Performance:

A. 15 minutes to complete: Squat Snatch: 3 x 3 x 75%, 2 x 2 x 80%


B. For time:

20 Devil Press

30 DB Power Cleans

40 F.Rack alt Reverse Lunges

50 Toes to Bar

DB: (22.5/15kg)

*15 min cap

Weightlifting:


(0 - 15 min)

A. Front Squat: 5s x 2r x 85%


(15 - 30 min)

B. Snatch: 3 x 3 x 75%, 2 x 2 x 80%


(30 - 45 min)

C . Jerk: 3 x 3 x 75%, 2 x 2 x 80%


*If you did Snatches in class, do this for Part B.

D. Clean Pull: 2s x 3r x 95%, 3 x 3 x 100%


Sweat:


OT7M x 6:

5 min AMRAP

20/16 Cal Ski

200m Run

20 Down-Ups

Max Cal Echo Bike

- 2 min rest between -

 

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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