Jason
Mar 22, 20201 min
MONDAY:
Fitness:
1. 3 Rounds OT3M for Quality
15 Double DB Bent Over Row
Double DB Overhead Carry 10m
15 Double DB Sumo Deadlifts
Double DB Overhead Carry 10m
*Dumbbells don't get put down for the entire round. Start conservatively.
2. 21-15-9:
Double DB Russian Swing (22.5/15kg)
Box Jump Over 24/20"
Dumbbell Front Squat (22.5/15kg)
Toes-to-bar
Performance:
1. See Fitness
2. 21-15-9:
Dumbbell Power Clean (22.5/15kg)
Box Jump Over 24/20"
Dumbbell Front Squat (22.5/15kg)
Toes-to-bar
Sweat:
15 Min AMREP:
3,6,9,12,etc
Calorie Ski
Push Up
Jumping Lunge
5 minutes rest
15 Min AMRAP:
200m Ski
400m Run
Weightlifting:
*This wasn't really when we had planned to do our testing, as the future is a little unsure, we will get it done this week, and then continue on.
1. 25 minutes to find a 1RM Push Press
2. 25 minutes to find a 1RM Clean
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you are interested in discussing training, things in general, competitions and/or would like access to our Competitors and Extra's program visit our forum www.crossfitclaremont.com.au/forum