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  • Kat

Monday 01.08.22

Updated: Aug 2, 2022

 

Fitness:

Mobility: Standing Forward Fold: 4 x 30s, 30s rest. *Start in a position of comfort and then move steadily into a deeper ROM.


A. C2 Leg Curl: 5s x 8r


B. 4 Rounds: 3 minute work, 1 minute rest

35/26 Calorie Row

Max Wall Balls in the remaining time (9/6kg, 10/9ft)

Performance:


A. Deadlift: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M


B. 4 Rounds: 3 minute work, 1 minute rest

35/26 Calorie Row

10 2x DB Racked alt Lunges (22.5/15kg)

Max Strict Handstand Push Ups in the remaining time


Sweat:


OT2M: x 5 Rounds: (40 mins)

1: 300m Run

2: 15 Hip Thrusts (70/50kg)

3: 30/24 Calorie Ski

4: 5 Dog Sled 10m Push/Pulls (60/40kg on)

 

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.




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