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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