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Writer's pictureJason

Friday 06.09.24


Fitness:


A. 5 alt set OT90

Odd: 5 Bench Press

Even: 10 alt Elevated Kettlebell pull through


B. 4 rounds for time:

1000/900m Bike Erg

7 Renegade Rows (22.5/15kg)

15/12 Ski Erg Calories

*20 min cap

Performance:


A. See Fitness


B. 5 Rounds for time:

500m Row

15 Bench Press (60/42.5kg)


Compare to 18/3/22

Jason W: 14.11

Sarah D: 16.54

Competitors Class:


Relatively chilled sessions before some 1RMs tomorrow


A. 10 min AMREP:

1m UB Handstand Walk

2m UB Handstand Walk

etc

Compare to 30/5/24

*Do some obstacle practice if you have done this and got the 12's done.


B. 4 Rounds for time:

10 Shuttles (8m) (up and back = 1)

10 Lateral DB Burpees

10 Kipping HSPU"

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.



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