Fitness:
In Pairs:
4 x 6 mins AMREPs,1 min rest between
40 Med Ball Reverse Lunges (9/6kg)
30 Wall Balls (9/6kg)
20 Pull Ups
10 Burpee Box Get Over (40")
*Max Calories
*Round 1 and 3: Calorie Ski
Round 2 and 4: Calorie Bike Erg
Performance:
In Pairs:
4 x 6 mins AMREPs,1 min rest between
40 Med Ball Reverse Lunges (9/6kg)
30 Wall Balls (9/6kg)
20 Pull Ups
10 Burpee Box Get Over (40")
*Max Calories
*Round 1 and 3: Calorie Bike Erg
Round 2 and 4: Calorie Ski
Competition Club:
0 min
"Francine"
10 Rounds:
3 Thrusters
3 Bar Muscle Ups
(15 min cap)
20 min:
6 Rounds: 1 min on, 3 minutes off
Deadlift*
then max Cal row in the remaining time
Rounds 1 & 4: 5 Deadlifts @ 120/85kg
Rounds 2 & 5: 3 Deadlifts @ 140/95kg
Rounds 3 & 6: 1 Deadlift @ 160/110kg
50 min:
10 Min AMRAP (for quality)
5 Strict Chest to Bar Pull Ups
5 Strict Ring Dips
5 Strict Toes to Bar
5 Slant Board Split Squats (each side)
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.
