Monday 21.09.20

Fitness: 1. Press Cycle Week 5/6:

A. 0 - 10 Min: Build to a 3RM Press (try to hit last weeks 2RM)

B. Push Ups:

12 min: 50% unbroken

14 min: 40% unbroken

16 min: Max Unbroken.

*If you don't have a full Push Up yet, complete 5 x 3, 6 second slow eccentric reps each set.


2. 'Fran'

21-15-9

Thrusters 42.5/30kg

Pull Ups


Compare to 21/1/19

Jason 2.26

Kat B 2.29 Performance: 1. Press Cycle Week 5/6:

A. 0 - 10 Min: Build to a 3RM Press (try to hit last weeks 2RM)

B. Strict Handstand Push Ups:

12 min: 50% unbroken

14 min: 40% unbroken

16 min: Max Unbroken.

*If you don't have a full SHSPU yet, complete 5 x 3, 6 second slow eccentric reps each set.


2. "Friendly Fran"

21 Thrusters (52/38kg)

21 Chest to Bar Pull Ups


*15 min time cap. If you don't have a sub 5 minute Fran yet, do Fran today. Sweat: 40 Min AMREP:

Calorie Echo Bike

Calorie Row

Calorie Ski

1-minute rest


Start at 7/5 reps for the first round and then add a rep each round. Get as far as you can in 40 minutes. You must still rest a minute after each Ski.

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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.



125 views