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  • Kat

Monday 14.02.22

Updated: Feb 16, 2022

 

Fitness:

A. Back Squat: (OT2M)

3s x 1r x 87-90%

3s x 1r x 92-94+%

*Complete the 2-3 singles @ 92-94+% if the 90%s are successful. Keep the reps smooth and not slow and grindy. If a set gets slow and grindy, drop it back 5% and stay there.


B. 15 Min AMRAP:

15/12 Calorie Row

12 Deadlifts (70/45kg)

9 Paralette Push Ups

6 Strict Pull Ups


Performance/Open Track:


A. See Fitness


B. 15 Min AMRAP:

15/12 Calorie Row

12 Dual Dumbbell Power Cleans

9 Dual Dumbbell Shoulder to Overhead

6 Bar Muscle Ups


Dumbbells: (22.5/15kg)

Sweat:


Warm Up:

8 Rounds:

10m Backwards Torque Sled Drag

10m Torque Sled Push

Torque (50kg 3/2)

*After every second round complete 20 Tib Raises.


6 Rounds:

C2 Bike: 60 sec standing (damper 10)

C2 Bike: 60 sec seated (damper 5)

- 30 seconds rest -

2 minute row @ 2:10/2:25

- 30 seconds rest -


Score is total Bike Cals

 

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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