Fitness:
In teams of 2:
30 Rounds (15 each) for time:
6/5 Calorie Echo Bike
6 Russian Kettlebell Swing (32/20kg)
6 Kettlebell Goblet Squat (32/20kg)
*Switch partner after a full round.
**35 min cap.
Compare to 6/10/21
Performance:
In teams of 2:
30 Rounds (15 each) for time:
6/5 Calorie Echo Bike
6 Double DB Hang Power Clean
6 Double DB Front Squat
Dumbbell: (22.5/15kg)
*Switch partners after completing a full round.
Compare to 6/10/21
Damo & Lane: 23:40
Amy & Milla: 24:42
Sweat:
Sweat Returns next week.
Strength Class:
A. OT4M x 5 sets. Build to a heavy complex
5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks + 5 Front Squats
Compare 4/10/21
B. OT3M x 4 sets:
5 DB Press + 5 DB Push Press + DB Push Jerk
*After each set, complete 3 light DB Overhead Squats
C. 3 Min AMREP:
alt DB Power Snatch (32.5/22.5kg)
*Next week, we will be beginning a 9 week Weightlifting cycle that has a focus on complexes that are most commonly made up of positional/correctional accessory lifts included with full lifts. The complexes will gradually reduce in technicality towards focusing more on the full lifts at the end. We will also be running a basic 531 during this period too.
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 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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