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  • Kat

Monday 18.12.23


A. 5 sets for load in 20 minutes

5 Hanging DB Step Ups (per side)

10 DB Bent Over Row (per side)


B. 12 min AMRAP:

6 Pull Ups

12 DB Hang Clean & Jerk

6 Pull Ups

18 DB Goblet Squats

DB: (22.5/15kg)


Performance (Open and Quarterfinal focus):


A. Back Squat: 20 minutes to build to a 1RM


B. 12 min AMRAP:

3 Bar Muscle Ups

6 2x DB Hang Clean & Jerks (22.5/15kg)

3 Bar Muscle Ups

9 2x DB Front Squats

- 1 min rest -

DB: (22.5/15kg)


Sweat:


In Pairs: 45 mins for max reps

200/150 Calorie Row

15 10m Plate Pushes (20/15kg)

200/150 Calorie Ski

15 10m Plate Pushes (20/15kg)

200/150 Calorie Echo

15 10m Plate Pushes (20/15kg)

Max Calorie Bike Erg in the remaining time

*1x 10m length = 1 rep

(175 Cal Mixed)

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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