Friday 13.08.21

Fitness 1. Alt On the 2 min for 20 minutes:

A. 5 Weighted Ring Push Ups

B. 12 Single Leg Deficit Heel Raises (Blue plate and DB in same arm as leg)


2. 10-9-8-7-6-5-4-3-2-1

Press (30/22.5kg)

Romainian Deadlift

Calorie Echo Bike

Performance: 1. Press or Bench Press W15/17

15 minutes to build to a 5RM. Then at the 17 and 20 minute mark hit 2s x 5r x 80% of todays max. Aim to go heavier than from the 18/6/21


2. 10-9-8-7-6-5-4-3-2-1

Press (42.5/30kg)

Romainian Deadlift

Calorie Echo Bike

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.


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