Fitness:
Mobility: Standing Thoracic Rotation + Reach: 3 x 7 per side, 60sec rest.
A. 90 Degree Paralette Push Up: 5s x 3r. Target is depth and control.
B. 15 Min AMRAP:
20/15 Calorie Bike Erg
60 Double Unders
3 Rounds of Below
3 Push Ups
6 Russian Kettlebell Swings (32/24kg)
9 Air Squats
Performance:
A. Press or Bench Press: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M
B. 15 Min AMRAP:
20/15 Calorie Echo Bike
60 Double Unders
3 Rounds of 'The Chief"
The Chief:
3 Power Cleans (60/42.5kg)
6 Push Ups
9 Air Squats
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.
