Monday 07.09.20

Fitness: 1. Press Cycle Week 3/6:

A. 0 - 10 Min: Build to a 5RM Press (aim to hit last weeks number)

B. Push Ups:

12 min: 30% unbroken

14 min: 20% unbroken

16 min: Max Unbroken.

*If you don't have a full Push Up yet, complete 3 x 4 second slow eccentric reps each set.


2. 12 MIn AMRAP:

16/12 Calorie Echo Bike

12 Goblet Squats (24/16kg)

8 Goblet alt Step Ups (24/16kg)

4 Strict Pull Ups Performance: 1. Press Cycle Week 3/6:

A. 0 - 10 Min: Build to a 5RM Press (aim to hit last weeks number)

B. Strict Handstand Push Ups:

12 min: 30% unbroken

14 min: 20% unbroken

16 min: Max Unbroken.

*If you don't have a full SHSPU yet, complete 3 x 4 second slow eccentric reps each set.


2. 12 MIn AMRAP:

18/15 Calorie Row

12 DB Thrusters (22.5/15kg)

6 Hanging DB Box Step Overs

3 Weighted DB Pull Ups (between thighs)

(22.5/15kg)

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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



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