Monday 18.10.21

Fitness:


1. Pause (1 sec) Back Squat. 15 minutes to build to a 5RM. Then at the 17 and 19 min mark do another 2 sets at 90% of todays max.


2. 15 Min AMRAP:

21/15 Calorie Bike Erg

12 Toes to Bar

30m DB Hanging Walking Lunge (22.5/15kg)

Performance:


1. See Fitness


2. 15 Min AMRAP:

21/15 Calorie Echo Bike

12 Toes to Bar

30m DB Hanging Walking Lunge (22.5/15kg)

Sweat:


1. Ski or Row or Bike Erg


3 Rounds for total calories

1 round:

6 sets, 30 work / 60 rest


3 minutes rest between rounds.


2. 10 Min alt OTM

Odd: 5 Ab Wheels

Even: Max Hip Thrusts in 30 seconds with a single 22.5/15kg DB

 

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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