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  • Kat

Monday 10.06.24

Fitness


A. Back Rack alt Reverse Lunges:

10 minutes to complete: 8-6-4-8

*Keep all sets challening but not max.


B. 16 min alt OTM:

M1: 15/12 Calorie Row

M2: 10 Front Squats (50/35kg)

M3: Max Calorie Ski

M4: Rest

Performance:

See FitnessA. See Fitness


B. 16 min alt OTM:

M1: 15/12 Calorie Row

M2: 5 Hang Power Snatch

M3: 5 Thrusters

M4: Rest

*Barbell movements must be unbroken.

Sweat:

12 min alt OTM:

M1: 20/16 Cal Row

M2: 17/14 Cal Ski

M3:14/12 Cal Echo Bike

M4: Rest


- 4 min rest -


3 Rounds alt OT2M (24 mins)

M1: 40/32 Cal Row

M2: 34/28 Calorie Ski

M3: 28/24 Calorie Echo Bike

M4: Rest


*If you miss a rep, from then on take 1 rep off each movement for the entire workout. If you miss again, repeat.

 

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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