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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