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  • Kat

Monday 10.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:


A. 15 minutes to complete:

Back Squat @ 21X1 tempo.

10 reps @ 60%

8 reps @ 70%

6 reps @ 75%

4 reps @ 80%

*If you don't know your 1RM, focus on quality reps and gradually increasing load.


B. 5 Rounds for time:

200m Run

16 V Ups.

16 Wall Balls (10/9ft, 9/6kg)

*14 min cap


Performance:


A. 15 minutes to complete:

3 Snatches + 2 Overhead Squats + 1 Hang Squat Snatch @ Max Load

*Any style snatch on the first 3 reps, the final snatch must be squat snatch. Any position hang is allowed. Dump and reset each Snatch


B. 5 Rounds for time:

200m Run

16 V Ups.

16 Wall Balls (10/9ft, 9/6kg)

*14 min cap


Sweat:


A. 3 Rounds:

10 Monkeyfood Knee Raises + 10 Leg Curls


B. OT6M x 5:

4 min work / 2 min rest

400m Run

15/12 Cal Ski

Max Echo Bike Cals in the remaining time

 

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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