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.
