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.
