katrina.e.birch
Oct 17, 20211 min
Fitness:
1. Front Squat: 15 minutes to build to a 3RM. Then at the 17 and 19 minute mark hit 3 reps at 90% of today's max.
2. Echo Bike Calories:
8 Rounds: 10 work, 20 rest
Compare to 24/9/20
Brad C: 75
Louise H: 38
Performance:
1. Clean + Front Squat + Jerk (1+1+1). 15 minutes to build to a heavy complex. Then 17 and 19 minute mark, hit a complex at 90% of todays max.
2. See Fitness
Sweat:
In 30 minutes:
100 Single DB Step Ups for time (22.5/15kg)
OT2M (including the 0:00) 25/20 Calorie Row
then once the Step Ups are completed, max Cal Ski in the remaining time.
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.