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  • Writer's pictureJason

Wednesday 01.09.21

Fitness: 1. Deadlift W18/18: 20 minutes to establish a 1RM.


2. AMRAP 13:

10 Lateral Burpees, 1 Round of “Macho Man”

10 Lateral Burpees, 2 Rounds of “Macho Man”

10 Lateral Burpees, 3 Rounds of “Macho Man”

10 Lateral Burpees, 4 Rounds of “Macho Man”

10 Lateral Burpees, 5 Rounds of “Macho Man”

[Continue Adding 1 Round of Macho Man]


“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks


Barbell: (50/35kg)

Performance: 1. See Fitness


2. AMRAP 13:

10 Lateral Burpees, 1 Round of “Macho Man”

10 Lateral Burpees, 2 Rounds of “Macho Man”

10 Lateral Burpees, 3 Rounds of “Macho Man”

10 Lateral Burpees, 4 Rounds of “Macho Man”

10 Lateral Burpees, 5 Rounds of “Macho Man”

[Continue Adding 1 Round of Macho Man]


“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks


Barbell: (70/47.5kg)

Sweat: 3 Rounds for time: (30 min cap)

40/30 Calorie Row

30 Down Ups

20/15 Calorie Echo Bike

10 Dumbbell Front Squats (22.5/15kg)

10 x 10m Farmer Carry Shuttles (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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