Fitness:
This week we are finding a 3RM for your Front Squat, Deadlift & Bench Press or Press. Next week we will be beginning a 12 week cycle. The day the tests are this week will the days these movements will be completed.
The cycle will contain three, 4-week blocks. Each block will be formatted
Week 1: Easy week, Low intensity, high volume
Week 2: Moderate week, higher intensity, less volume
Week 3: Hard week, higher intensity, lower volume
Week 4: Set new Rep Max.
Hanging:
10 Rounds:
30 second hang
15 seconds rest
1. Find a 3RM Front Squat
Compare to 10/2/18
Jason W: 140kg
Kat B: 90kg
2. 15 Min AMRAP:
20 Wall Balls (9/6kg)
20 Calorie Row
Performance: 1.See Fitness
2. For time
120 Wall Balls (20/14lbs)
120 Calorie Row
(15 min cap)
Sweat: Bike Erg
2 x 1000/900m (damper @ 2)
2 x 1000/900m (damper @ 4)
2 x 1000/900m (damper @ 6)
2 x 1000/900m (damper @ 8)
2 x 1000/900m (damper @ 10)
then
10k (Start damper at 10 and reduce by 1 every 1000m)
*90 seconds between each interval, including the final 1000/900m before starting the 10k.
Compare to 17/2/21
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.
