Monday 23.08.21

Fitness:

1. Alt On the 2 min for 20 minutes:

A. 5 Goblet Cyclist Squats

B. 5 Banded Nordic Curls


2. 15 Minutes for total Calories:

10 Strict Pull Ups

20 Kettlebell Swing (24/16kg)

30 second Max Calorie Row

Performance: 1. Front Squat W17/18: OT2M

3 x 50%, 60%, 70% x 3 (of 1RM)


2. 15 Minutes for total Calories:

10 Strict Pull Ups

20 Kettlebell Snatch (24/16kg)

30 second Max Calorie Row

Sweat: 7 Rounds for time:

1000m Bike Erg

5 Double DB Hang P Snatch

10 Double DB Hanging Reverse Lunge

15/10 Push-Ups


Dumbbells: 15/10kg

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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