*We will be closed on Sunday due to all staff competing at the All-Star affiliate challenge. Fitness:
A. Weighted Push Ups: 5s x 3r (OT90) then
Weighted Bar Dips: 5s x 3r (OT90)
Or
A. Cycle Week 11: Press or Bench Press - 5s x 3r x 93% (of 3RM) (OT3M)
B. 15 Min AMRAP:
30 Hip Thrusts (20/15kg)
20/15 Bike Erg Calories
10 Dumbbell Push Press
Compare to 23/6/21
Dom: 2 + 20 Bike Cal (20kg DB)
Ching: 4 + 1 Bike Cal (10kg DB)
Performance:
A. See Fitness
B. 15 Min AMRAP:
10 Deadlifts (102.5/70kg)
10 Dumbbell Push Press (22.5/15kg)
10/7 Echo Bike Calories
Compare to 23/6/21
Nate: 10 + 2 Deadlifts
Jen: 6 + 9 Push Press
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.
