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.
