Fitness:
A. 5 Sets: alt every 1:30
A1. 10 Landmine Facing Single Leg RDL
A2. 5 Weighted Ring Dips
B. 3 Rounds for time:
35/28 Calorie Row
20 alt Lunges
Round 1: 2x KB Front Rack
Round 2: 2x KB Hanging
Round 3: 1x KB Goblet
Kettlebell: (16/12kg)
*15 min cap
Performance:
A. In 16 minutes - Deadlift: 12 minutes to Set a new 8RM. Compare to 2/5/22
then 2s x 8r x 80% of today's 8RM.
B. 3 Rounds for time:
35/28 Calorie Row
20 alt Lunges
Round 1: Back Rack
Round 2: Front Rack
Round 3: Overhead
Barbell: (43/29kg)
*15 min cap
Sweat:
In Pairs: 45 min AMRAP:
One person working at a time
5 Dead Ball over the Shoulder (45/35kg)
10 Burpee Box Jump Over ?24/20"
20/15 Cal Bike Erg (same time)
300m Wheelbarrow Push (60/40kg on)
40m Dead Ball Push (20/15kg)
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
Comments