While throughout this strength cycle we have had a lot of success with PRs, if you are serious about a lifetime of fitness and improved performance, think about a "low trajectory, with a distant horizon". Fitter and stronger in 10 years should be your goal. You won't get there with short spurts, you will get there with consistent, sustainable effort. Keep hammering! So while a certain lift on a certain day might not be your time to PR, keep at it. The progress will come! Fitness:
1. Front Squat W18/18: 20 minutes to establish a 1RM Front Squat.
2. For time: 21-15-9
alt Dumbbell Snatch (22.5/15kg)
Pull Up
Goblet Squat (22.5/15kg)
Performance: 1. See Fitness
2. For time: 21-15-9:
Squat Snatches (43/29kg)
Chest to Bar Pull-ups
Sweat: 500/400 Calorie Row
*E5MOM 20/15 Calorie Bike Erg
**Start on Row
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.
