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  • Kat

Monday 19.09.22

 

Fitness:


A. OT3M x 5 sets:

10 2x DB Bent over Row super setted with 10 DB Romanian Deadlifts


B. 15 Min AMRAP:

5, 10, 15, 20, etc

KB Goblet Squat (32/24kg)

200m Run

Performance:


A. See Fitness


B. 15 Min AMRAP:

5, 10, 15, 20, etc

2x DB Thruster (22.5/15kg)

200m Run


Strength Class:

(You are free to do this in your own time during classes if you like)

A. 4 Rounds (OT2M) A1. 3 Tempo Front Squats (5 seconds down, 2-second pause in the bottom) A2. 10m Rope Pull (@ 90-110% last Thursday's weight) B. 4 Rounds (OT2M) B1. 5 DB Overhead Squats (each side) B2. Max Unbroken Ring Dips w Pause at top (-1) C. 5 x 10 Sled Drag Face Pulls

 

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 us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.



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