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  • Kat

Monday 04.07.22

Fitness:

A. Deadlift: 20 minutes to build to a 1RM.


B. 3 x 4 Min AMREPs

20 Standing Band Hip Abduction (each side) (must take at least 90 seconds for both)

15 Barbell Hip Thrust (60/40kg)

Max Calorie Row in the remaining time

Performance:


A. See Fitness


B. Deadlift: On the 45 seconds for as long as possible: 5 @ 70%


Sweat:


A. 8 Min alt OTM

M1: 5 Ab Wheels

M2: 30 sec Sorensen Hold


B. OT4M x 32 mins (8 rounds)

Each round for time

40/30 Calorie Bike Erg

20 Russian Kettlebell Swings (32/24kg)

 

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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