Wednesday 18th March 2020

WEDNESDAY:
 
 Fitness:
  1. Front Squat Wave 5, Week 1
  5x 65%, 75%, 5+ x 85%
  then
  5x5x70%
 
  2. OPTs Flight Simulator
  5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
  Unbroken Double Unders
 
  Compare to 17/6/17
  Wacey: 7.03
  Siobhane: 11.22
 
 Performance:
  See Fitness
 
 Sweat:
  For time:
  1500m Row
  100 Double Unders
  50 Calorie Airbike
  100 Double Unders
  1500m Row
 
  Compare to 29/1/19
  Ben L: 18.18
  Siobhane: 20.37
 
  *If doing Flight Simulator today sub-Double Unders for 25/20 Calorie Ski.
 
 Weightlifting:
  1. Front Squat Wave 5, Week 1
  5x 65%, 75%, 5+ x 85%
 
  2. Power Clean Wave 5, Week 1
  5x 65%, 75%, 5+ x 85%
  then
  5x5x70%
 
  3. Front Squat
  5x5x70%
 
  4. Weighted Strict Ring Dip: 5x5

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