• Kat

Monday 20.06.22

Updated: Jun 22

*We will be closed on Sunday due to all staff competing at the All-Star affiliate challenge.


Fitness:

Cycle Week 11: Deadlift - 5s x 3r x 93% (of 3RM) (OT3M)

*First 3 sets stop & rest, last 2 sets touch and go.


B. 4 Rounds On the 3 min:

*Each Round buy in with a 400m Run.

Odd round: Max alt DB Hanging Step Ups (24/20", 22.5/15kg) in the remaining time.

Even round: Max Kettlebell Swings (32/24kg) in the remaining time.

*Score is total Step Ups & Kettlebell Swings. Performance:


See Fitness


Sweat:


In Pairs: 10k Row for time:

Partner A: Row 500m

Partner B: On Bike Erg Keeping it at 85 RPM or more (Damper 2.5/1.5)

*Alternate every 500m until completion. If the Bike drops below. 85rpm, the Rower must stop.

 

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. 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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