Monday 24.04.23

*Tomorrow for ANZAC Day will be an 8 am class then 9 am Open Gym for 1 hour. Fitness:

A. Tempo Front Squat @ 21X1: 15 minutes to build to a heavy triple.

B. 20 min AMRAP:

15 Push Ups

15 Kettlebell Swings (24/16kg)

15 Pull Ups

15 Deadlifts (83/57.5kg)

Performance:

A. See Fitness

B. 20 min AMRAP

15 Unbroken Push Ups

15 Unbroken Power Snatch (35/25kg)

15 Unbroken Pull Ups

15 Unbroken Deadlifts (83/57.5kg)

*7-round cap.

Sweat:

0 min:

A. Power Development:

Every 2 min for 5 sets:

10/7 Cal Echo Bike

15 min:

For time:

100/70 Cal Echo Bike

100/70 Cal Row

50/35 Cal Echo Bike

50/35 Cal Row

---

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.