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  • Writer's pictureJason

Monday 07.08.23


We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. Back Squat: 15 minutes to complete:

6 x 70%

4 x 80%

2 x 90%

2-4 x 95%


B. 12 min AMRAP:

60 Double Unders

15 Kettlebell Swings (32/24kg)

60 Single Skips

15 Goblet Squats (32/24kg)


Performance:


A. 12 minutes to build to a heavy: Hang Power Snatch + Hang Squat Snatch. Then 3 minutes to complete 2 sets at 85%.


B. 12 min AMRAP:

60 Double Unders

10 Devil Press (22.5/15kg)

60 Crossover Singles

10 DB Thrusters (22.5/15kg)


Sweat:


A. OTMx10:

20 sec L/Tuck Hold


B. For total time: alt OT3M x 30 mins (5 sets each)

Odd: 400m Run

Even: 500/425m Row

 

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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