Monday 28.04.2025
- Kat
- Apr 27
- 2 min read
Fitness:
A. Pause Back Squat: 5 x 4 - Build to a heavy 4.
*First 2 reps have a 3 sec pause.
B. 15 min AMRAP:
18 2x DB HP Cleans
16m DB Front Rack Walking Lunges
16/14 Calorie Bike Erg
14 Strict Chin Ups
DB: (22.5/15kg)
*Choose a band that can initially get you 8 reps for chin ups
Performance:
A. In 20 minutes: Back Squat: 5 x 2-4r @ 80-85%
*2 reps w/ 3 sec pause in bottom + 1-2 full squat no tempo after pauses
*Use 80-85% of Pause 1RM From Week 1
B. 15 min AMRAP:
18 2x DB HP Cleans
16m DB Front Rack Walking Lunges
16/14 Calorie Echo Bike
14 Strict Chin Ups
DB: (22.5/15kg)
Sweat: 6 Rounds for reps:
40 seconds work / 20 seconds rest
M1: 2 x 8m Dog Sled Pull & Push (100/70kg
M2: Max DB Bench Press
M3: Max Calorie Row
M4: Max 1x DB alt Step Ups
M5: Max Calorie Ski
M6: Rest
DB: (22.5/15kg)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
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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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