• Kat

Monday 27.06.22

Fitness:

A. Cycle Week 12: Deadlift: 20 minutes to establish a 3RM.


Compare to 4/4/22

Cooper: 235kg

Kat: 130kg


B. Row

We have done no row specific work, let's see how the strength work translates to our sprint efforts..


0 min: 100m

Compare to 4/4/22

Cooper: 14.6

Zoe 18.0


4 min: 250m Row

Compare to 4/4/22

Nathan D: 37.3

Zoe 47


12 min: 500m Row

Compare to 4/4/22

Jason W: 1.23.3

Liz B: 1.37.4 Performance:


See Fitness


Sweat:


A. OTM x 9:

M1: 10 Ab Wheel Rollouts

M2: Band Pull Aparts

M3: 30 sec Face Up Weighted Chinese Plank


B. For time:

30 Min AMRAP:

10 Calorie Echo Bike

10 Calorie Ski

1 Dog Sled Pull & Push (100/75kg)

20 Calorie Echo Bike

20 Calorie Ski

2 Dog Sled Pull & Push (100/75kg)

30 Calorie Echo Bike

30 Calorie Ski

3 Dog Sled Pull & Push (100/75kg)

etc

 

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. 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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