• Jason

Saturday 03.07.21

For all details on the next few days, please check your emails. Fitness:

In Pairs: 30 Min AMRAP:

30/24 Calorie Row

20 Reverse Goblet Lunge (24/16kg)

10 Strict Pull Ups *Change partner at the completion of each movement.

**Every 5 minutes, not including the 0 complete a 200m run.

Performance: In Pairs: 30 Min AMRAP:

30/24 Calorie Row

20 Reverse Hanging DB Lunge (24/16kg)

10 Strict Pull Ups

*Change partner at the completion of each movement.

**Every 5 minutes, not including the 0 complete a 200m run.

Weightlifting: Press: 5 x 5 x 73% (of 3RM)


Front Squat: 5 x 5 x 73% (of 3RM)


Power Clean: 5 x 5 x 73% (of 3RM) Competition Club:

1. OT2M x 6: Max Unbroken Muscle Ups


OT2M x 6: Max Unbroken Chest to Bar Pull Ups


OT2M x 6: Toes to Bar


2. 30 Min AMRAP

40/30 Calorie Echo Bike

40/30 Calorie Ski

40 Alt DB Snatch (30/22.5kg)

 

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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