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  • Kat

Monday 29.01.24


A. OT2M x 5 sets: 10 Back Rack Elevated (2") Reverse Lunges


B. 3 Rounds: 4 min work / 2 min rest

30/24 Calorie Row

AMRAP in the remaining time:

4 Burpee Box Jump Overs (24/20")

4 Pull Ups


Performance (Open and Quarterfinal focus):


A. OTM x 10: 2 Hang Power Snatch

*Keep them fast and technical.


B. 3 Rounds: 4 min work / 2 min rest

30/24 Calorie Echo (2 min cap)

AMRAP in the remaining time:

4 Burpee Box Jump Overs (24/20")

4 Muscle Ups


Sweat:


5 Rounds:

7 min work, 3 min rest

0 - 2 min: 400m Run

2 - 4.30 min: 500/425m Ski:

4.30 - 7 min: Max Calorie Echo Bike

 

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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