• Kat

Sunday 07.11.21

Fitness:


1. Build to a heavy bent over Sled Rope Pull


2. In 2 teams: 25 Min AMRAP:

150 Cal Ski and 150 Cal Bike Erg (same time)

400m Torque Sled Push (75kg & 2/1 resistance)


*2 people working at a time when on the Ski / Bike.

*One person pushing the sled at a time. All team members must follow the sled for the entire 400m

Performance:

See fitness

Bulletproof Strength Class:


1. 5 rounds for load and quality

A. 12 Banded KB Deadlift

B. 8 per side tempo Bent Over Row


2. 5 round alt between

A. 8 per side kneeling land mine press

B. 20m Overhead DB carry each arm


3. 12 to work through 3-4 rounds for quality:

20 Reverse Lunge

20 Single Arm floor press

20 Tempo ring rows

20s ring support Open Gym 10am - 12pm: Please remember to sign in.

 

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.












65 views0 comments

Recent Posts

See All