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Kat

Monday 04.12.23

We are still closed between 9am and 5pm today, Wednesday we are back to normal.


Fitness:


A. Complete 4 Rounds in 18 minutes:

10 Goblet Slantboard Squats

20 Hollow Rocks (break them up if needed)


B. 15 min AMRAP:

5 Strict Pull Ups

10 Push Ups

15 DB Reverse Lunges (22.5/15kg)


Performance (Open and Quarterfinal focus):


A. Back Squat: 12 minutes to do:

1 x 92.5%

then

OTM for 5 minutes: 3 Pause (1 sec) @ 55-60%


B. 15 min AMRAP:

5 Bar Muscle Ups

10 Push Ups

15 DB Reverse Lunges (22.5/15kg)


Sweat:


10 x 500m Row, 90 sec rest between

*Target your 2k pace.

 

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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