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  • Kat

Monday 03.04.23

Updated: Apr 4, 2023

*We are closed Good Friday and Easter Monday we have 8am CrossFit and 9am Weightlifting. There are no other changes to the timetable over that weekend.

Fitness:


A. 5 Tempo Front Squats (32X1)

4s x 5 (OT3M)

*Build to a heavy 5 (8/10)


B. 15 min AMRAP:

4 Front Squats

4 Lateral Burpees

200m Run

8 Front Squats

8 Lateral Burpees

200m Run

12 Front Squats

12 Lateral Burpees

200m

... continue adding 4 reps per movement.


Barbell: (42.5/30kg)


Performance:


A. See Fitness


B. 15 min AMRAP:

4 Overhead Squats

4 Lateral Burpees

200m Run

8 Overhead Squats

8 Lateral Burpees

200m Run

12 Overhead Squats

12 Lateral Burpees

200m

... continue adding 4 reps per movement.


Barbell: (42.5/30kg)


Sweat:

A. Wall Dead Bugs

3 x 10


B. In Pairs: 40 min AMRAP:

500/450m Ski

1000/900m Bike Erg

500/450m Row

*Change partner each movement.

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us 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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