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  • Writer's pictureJason

Monday 31.10.22

 

Fitness:


A. 5s x 10r Landmine Squat.


B. 16 Mun AMRAP:

200m Run

6 Ring Dips

8 2x KB Hanging alt Step Ups (24/16kg)

Performance:


A. 10 minutes to complete:

Week 4 of 5/3/1 Front Squat:

5r x 40%, 50%, 60%


B. 16 Mun AMRAP:

200m Run

4/3 Muscle Ups

8 2x KB Hanging alt Step Ups (24/16kg)


Sweat:


"Mikko by Death"

AMREP

Echo Bike

Row

Ski

*Males start on 12 and Females start on 10.

Beginning on the Echo Bike you add 1 Calorie per minute. Each minute you restart your monitor. Once you can no longer complete the Calories, you rest the next minute and then start on 12/10 on the next machine. Your score is the highest completed Calories on all 3 machines.

 

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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.




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