Fitness:
*If you have had enough of the barbell cycle there will be alternate options for the remaining few weeks:
1. Alt On the 2 min for 20 minutes:
A. 10 Back Rack Reverse Lunges
B. 10 Landmine Reverse Fly
2. On the 4:00 x 4 Rounds:
15/12 Calorie Bike Erg
12 Pull-ups
9 Thrusters (35/25kg)
Performance: 1. Front Squat W16/18
15 minutes to build to a 3RM. Then at the 17 and 20 minute mark hit 2s x 3r x 80% of todays max. Aim to go heavier than from the 19/7/21.
2. On the 4:00 x 4 Rounds:
15/12 Calorie Echo Bike
12 Chest to Bar Pull-ups
9 Thrusters (52.5/37.5kg)
Sweat: 20 Min AMRAP:
30/23 Calorie Row
20 Revese Lunges
10 C2 Leg Curl
5 minutes rest
20 Min AMRAP
30/23 Bike Erg
20 Midas Touch
10m Dog Sled Push 120/90kg
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.
