Monday 20.09.21

Fitness:

1. 4 Rounds alt E 90 seconds

10 alt Pistols

≈ 80% Max Push Up Set

*Aim to get a few more than last week


2. 20 Min AMRAP:

50 Alt Step Ups

40/32 Calorie Row

30 Push Ups

20 Box Jumps

100m Bear Crawl


Compare to 16/9/21

Pete D: 2 + 38 Cal

Jen H: 2 Rounds

Performance: 1. 4 Rounds alt E 90 seconds

10 alt Pistols

≈ 80% Max Pike HSPU Set

*Aim to get a few more than last week


2. 20 Min AMRAP:

50 Alt Step Ups

40/32 Calorie Row

30 Push Ups

20 Box Jumps

3 x 10m Handstand Walk


Compare to 16/9/21

Mitch B: 2 + 15 Push Ups

Kim H: 2 + 33 Step Ups

Strength: 1. 4 Sets: Alt Every 2 minutes

A. 5 Back Squats (70%, 75%, 80%, 85%)

B. 5 Seated Biox Jumps


2. 4 Sets: Alt Every 2 minutes

A. 10 Barbell Hip Thrust

B. 3 DB Press + 3 Push Press + 3 DB Push Jerk

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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