We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Deadlift
OTM x 7: 3 reps. If you did last week try to go a little heavier on each set. Athletes choice of Tng or stop and reset.
B. 10 min AMRAP:
3, 6, 9, 12, etc
Deadlifts (100/70kg)
Bike Erg Calories
Ski Erg Calories
Compare to 30/5/22
Dom M: 12 + 2 Ski
Brenda: 12 + 15 Bike
Performance:
A. Deadlift (stop and reset) In 10 minutes complete
5 x 70%,
3 x 80%,
1+ x 90%
B. 10 min AMRAP:
3, 6, 9, 12, etc
Deadlifts (100/70kg)
Strict Handstand Push Up
Compare to 30/5/22
Jason W: 18 + 6 HSPU
Milla K: 15 + 13 HSPU
Comp Class:
A. (0 min)
5 Rounds for time:
10/8 Calorie Row
12 Bench Press (60/40kg)
*8 min cap
(10 min)
2 Rounds for reps
3 min AMRAP
Row 30/24 Calories
Max Rope Climbs
- 2 min rest -
B. In Pairs: One person working at a time
30 KB Deadlifts (32/24kg)
30 2x DB OH Walking Lunges (22.5/15kg)
30 Chest to Bar Pull Ups
30 Crossover Single Skips (each)
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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