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  • Kat

Monday 26.06.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:


A. Back Squat: 16 minutes to complete:

3 sets of 2 reps across. Aim to add a little more weight than last week.


B. 3 Rounds for time:

20 Strict Abmat Sit Ups

20 Wall Balls (9/6kg)

20/15 Echo Bike Calories

(15 min cap)


Performance:


A. Back Squat: 16 minutes to complete

3 x 70%

3 x 80%

3+ x 90%

3 x 80%

3+ x 70%

*If you did this a month ago, then add 2.5kg if your 1RM is under 100kg or add 5kg too all your lifts if your 1RM is over 100kg. Check your old 3+ and aim to match or increase that.


B. For time

40-30-20-10

Wall Balls (10ft, 20/14lbs)

Bike Erg Cals

(Female Cals: 40, 32, 24, 16, 8)

*15 min cap


Sweat:


"Row Golf"

1:00 work / 1:00 rest x 18 Rounds


Score: Male / Female

Eagle: >335m / >295m

Birdie: >320m / >280m

Par: >300m / >265m

Bogey: >280m / >250m

Double Bogey >260m / >235m

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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