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  • Kat

Wednesday 31.08.22

Fitness:


A. Good Morning: 5 x 5 (OT2M)

Aim to go heavier than last week.

-super set each set with-

10 Banded Pull parts.


B. 15 Min AMRAP:

5 Wall Walks

10 Deadlifts (100/70kg)

15/12 Calorie Echo Bike

20 sec Paralette Tuck Hold


Performance:


A. Clean & Jerk: 1 x 70%, 75%, 3s x 1r x 82% (OT2M)


B. For time: (15 min cap)

25 Deadlifts (80/60kg)

25 Toes to Bar

20m Handstand Walk

20 Deadlifts (100/70kg)

20 Toes to Bar

15m Handstand Walk

15 Deadlifts (120/80kg)

15 Toes to Bar

10m Handstand Walk

10 Deadlifts (140/90kg)

10 Toes to Bar

5m Handstand Walk


Sweat:


Week 7/8 of Bike Progressions:


Prep:

5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant pace (nose breathing only)


Main:

2 sets:

10 min @ 105% of av from week 1

5 min @ 90 – 100% of av from week 1

5 minutes rest with an easy spin


Post:

5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)

Weightlifting:


(0 - 16 min) - OT2M

A. Clean & Jerk: 1 x 70%, 75%, 3s x 1r x 82%


B. Clean Pull on riser: 3s x 3r x 100%


(20 - 30 min) OT2M

C. Snatch: 1 x 60%, 70%, 3s x1r x 77% (OT90)


(35 - 45 min) OT2.5M

D. Back Squat: 5s x 3r x 84%

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.



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