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  • Kat

Monday 31.01.22

 

Fitness:

A. Every 90 seconds for 4 sets:

8 Back Rack Reverse Lunges


B. 4 Rounds: 4 mins work, 2 mins rest

1 Min AMRAP Pull Ups Ups, then

7 Burpee Box Jump Overs and max Bike Erg Cals in the remaining time


Performance:


A. Every 90 seconds for 4 sets:

Squat Clean + Hang Squat Clean + Jerk @ 85-90% of complex from 10th Jan.

*If you didn't do this then, start easy and gradually add load.


B. 2 Rounds: 4 mins work, 2 mins rest

1 Min AMRAP Bar Muscle Ups, then

7 Burpee Box Jump Overs and max Echo Bike Cals in the remaining time

- directly into

2 Rounds: 4 mins work, 2 mins rest

1 Min AMRAP Chest to Bar Pull Ups, then

7 Burpee Box Jump Overs and max Echo Bike Cals in the remaining time

Score is total Muscle Ups, Pull Ups and Calories

Sweat:


8 Rounds:

3 minutes work, 90 seconds rest

500/400m Ski Erg

Odd sets: Max Double Dumbbell Box Step Overs (22.5/15kg / 24/20")

Even sets: Devil Press (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. 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.



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