Monday 21.06.21

Fitness:

1. Cycle W9 - Front Squat: 7s x 3r x 73% OT2M. After each set complete 3 ATG Split Squats on each side.

*If you didn't do the 5RM last week, do it this week.

2. 15 Min AMRAP:

21 alt DB Snatch

18 DB Goblet alt Lunge

15 Lateral Burpee Over DB

12 Pull Ups

Dumbbell: (22.5/15kg)

Performance: 1. See Fitness

2. For time:

21-15-9:

Power Snatches

Chest To Bar Pull-Ups

Directly into…

21-15-9:

Overhead Squats

Lateral Burpees

Barbell – 43/29

Sweat: In Pairs:

15 Min Max Calorie Row

Change every 25/20 Calories and complete 5 Burpee Box Jump Overs

2 minute rest

15 Min Max Calorie Echo Bike

Change every 20/15 Calories and complete a 30 second Sandbag hold (45/25kg)

Post: 3 x 1 Min weighted Sorensen hold.

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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.