Monday 09.08.21

Fitness:

*If you have had enough of the barbell cycle there will be alternate options for the remaining few weeks:

1. Alt On the 2 min for 20 minutes:

A. 10 Cyclist Squats (w pause)

B. 5 Weighted Chin Ups


2. 5 Rounds for time:

15 Front Squats (42.5/30kg)

12 Pull Ups

9 Lateral Barbell Burpees

Performance: 1. Front Squat W15/17

15 minutes to build to a 5RM. Then at the 17 and 20 minute mark hit 2s x 5r x 80% of todays max. Aim to go heavier than from the 14/6/21.


2. 5 Rounds for time:

15 Overhead Squats (42.5/30kg)

12 Chest to Bar Pull Ups

9 Lateral Barbell Burpees

Sweat: For total Cals:

4 minutes max Calorie Echo Bike

4 minutes max Calorie Row

4 minutes max Calorie Ski

4 minutes Rest


3 minutes max Calorie Echo Bike

3 minutes max Calorie Row

3 minutes max Calorie Ski

3 minutes Rest


2 minutes max Calorie Echo Bike

2 minutes max Calorie Row

2 minutes max Calorie Ski

2 minutes Rest


1 minute max Calorie Echo Bike

1 minute max Calorie Row

1 minute max Calorie Ski

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




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