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Wednesday 28.02.24


A. 12 minute AMRAP for quality:

30 seconds PVC Prayer stretch

30 sec Supine Hang

5 ATG Slantboard Split Squats (each side)

5 Barbell Jefferson Curls


B. 4 sets for reps:

3 minutes work / 1 minute rest

30/24 Calorie Bike Erg

Max Strict Pull Ups in the remaining time


Performance (Open and Quarterfinal focus):


A. See Fitness


B. 4 sets for reps:

3 minutes work / 1 minute rest

30/24 Calorie Echo Bike

Max Reps in the remaining time

Round 1: Ring Muscle Ups

Round 2: Bar Muscle Ups

Round 3: Strict Pull Ups

Round 4: Chest to Bar Pull Ups

Sweat: A. 3 Rounds:

3 Dragon Flags

20 Weighted Clamshells


B. 4 Rounds

6 minutes work / 3 minutes rest

30/24 Calorie Ski

15 Burpees

Max Calorie Echo Bike in the remaining time


Weightlifting:


(0 - 14 min)

A. Squat Clean + Hang Power Clean (OT2M)

7 x (1+1) x 50%, 50%, 60%, 60%, 70%, 70%, 70%

*Do your % off the smallest lift


(15 - 30 min)

B. Split Jerk

3 x 50%, 60%, 70%, 70%, 70%

(30 - 40 min)


C. Weighted Pistol + Single Leg Box Jump

3 sets (each side)

3 Weighted Pistols + 3 Single Leg Box Jumps

*Choose a pistol variation that gets a full range of motion, height of the box doesn't matter for the jump. The speed and extension does

 

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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