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  • Kat

Monday 22.05.23

Updated: May 23, 2023

 

Fitness:


A. Back Squat 5-5-5 (15 minutes to complete)

Build to a moderate but conservative weight to go across with.


B. 15 min AMRAP:

600m Run

3 Rounds of Cindy

400m Run

2 Rounds of Cindy

200m Run

1 Round of Cindy:


Cindy:

5 Pull Ups

10 Push Ups

15 Squats


Performance:


A. Back Squat (20 minutes to complete)

5 x 65%

5 x 75%

Max x 85%

5 x 75%

Max (-2) x 65%


B. Murph Prep Wk 6/8

15 min AMRAP

20 Pull-ups

30 Push-ups

40 Air Squats

*If you are intending to do Murph, ensure you choose this option.


Sweat:


A. 10 min alt OTM:

Odd: 20 DB Hip Thrusts

Even: 5 KB Gorilla Row (e side)


B. 30 min OTM:

M1: 5 x 5m Plate Push (20kg)

M2: 10 Box Jumps (30/24")

M3: 15/12 Calorie Ski

M4: Max Calorie Echo

M5: Rest

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us 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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