Fitness:
1. Front Squat W13/17
15 minutes to build to a 1RM. Then at the 17 and 19 minute mark hit 2s x 1r x 80% of today's max.
2. For time:
20 Hanging DB Reverse Lunges
20 Lateral Barbell Burpees
20 Double DB Push Presses
20 Lateral Barbell Burpees
20 Single Arm Dumbbell Thruster (10 on each side)
Dumbbells: (22.5/15kg)
Performance: 1. See Fitness
2. For Time:
20 Front Squats
20 Lateral Barbell Burpees
20 Push Presses
20 Lateral Barbell Burpees
20 Thrusters
Barbell: (60/42.5kg)
Sweat: A. 10 Min OTM:
Odd: 10 Barbell Hip Thrust
Even: 5 Ab Roll Outs
B. Death by Row and Rest
1 minute work / 1 minute rest
Starting at 15/10 Calories, complete the assigned reps within a minute. If you're succesful add one more rep for the next work minute. If you can no longer hit the target, return to the 15/10 until everyone in the class has reached their max.
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.
