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  • Kat

Monday 08.07.24


A. Back Squat: 5-5-5-5-10


B. 15 min AMRAP:

10 Single DB Box Step Over (22.5/15kg)

15/12 Echo Bike Calories

20 Pull Ups

Performance:

A. Back Squat: 16 minutes to complete

5 x 65%

5 x 75%

5+ x 85%

5 x 75%

Max x 65% (No more than 15)


B. 15 min AMRAP:

10 DB Box Step Over (22.5/15kg)

15/12 Calorie Standing Bike Erg

20 Chest to Bar Pull Ups Sweat:

Going Up Going Down

M1: 13 Cal + 1 Burpee

M2: 12 Cal + 2 Burpee

M3: 11 Cal + 3 Burpee

M4: 10 Cal + 4 Burpee

M5: 9 Cal + 5 Burpee

M6: 8 Cal + 6 Burpee

M7: 7 Cal + 7 Burpee

M8: 6 Cal + 8 Burpee

M9: 5 Cal + 9 Burpee

M10: 4 Cal + 10 Burpee

M11: 3 Cal + 11 Burpee

M12: 2 Cal + 12 Burpee

M13: 1 Cal + 13 Burpee

*The Calories and Burpees must both be completed in a minute.


After round 1, rest 5 minutes and then start round 2


Round 1: Row & Burpee over Rower

Round 2: Ski & Burpee over Line

*If you miss prescribed reps take the next minute off and continue on.

*45 min time cap

 

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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