Fitness:
Repeat week from this time last year:
A. 15 minutes to find a 5RM Tempo Front Squat @ 32X1
Compare to 1/5/23
Nate/Jason: 121kg
Jen/Nat: 70kg
B. 15 min AMRAP:
200m Run
20m Slider Leg Drag (2 x 10m)
10 Push Ups
20/15 Calorie Bike Erg
10 Bent Knee Ring Rows
5 Bar Dips
Compare to 1/5/23
Cam W/Matt Bi: 3 + 200m
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 15 min AMRAP:
200m Run
20m Handstand Walk (2 x 10m)
20 Push Ups
20/15 Calorie Echo Bike
10 Bar Dips
10 Push Ups
Compare to 1/5/23
Nate: 3 + 20 Push ups
Sweat:
"Broken 300"
Row for time:
100/80 Cals for Time
rest 2min
80/65 Cals for Time
rest 1:45
60/48 Cals for Time
rest 1:30
40/32 Cals for Time
rest 1:15
20/16 Cals for Time
*Score is total time. Sets all the work and rest up on variable intervals on a PM5.
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.
