Fitness:
1. Back Squat: Find a 3RM.
2. For time
Buy In: 30/20 Calorie Row
25-15-5
Wall Balls (9/6kg)
Hand Release Push Ups
Cash Out: 30/20 Calorie Row
*15 min time cap
Performance:
1. Snatch. 15 minutes to build to a heavy single. Then at the 17, 18 and 19 minute mark hit 1 rep at 90%
2. For time
Buy In: 40/30 Calorie Row
30-20-10
Wall Balls (20/14lbs)
Hand Release Push Ups
Cash Out: 40/30 Calorie Row
Sweat:
OT5M x 6: Each round for time
4/2 Dog Sled Push & Pulls (10m / 80kg)
6 Sandbag Over Box (65/45kg 30")
24/16 Calorie Ski
Post: 4 sets of:
30 seconds Max DB Hip Thrust
6 Ab Wheel Rollouts
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.
