Fitness:
1. Deadlift (stop and reset): 15 minutes to build to a heavy 3
2. 12 Min AMRAP:
24/18 Cal Echo Bike
12 Deadlifts (65% of today's max)
Performance:
1. Clean & Jerk: 15 minutes to build to a heavy single.
2. 12 Min AMRAP:
24/18 Cal Bike Erg
12 Power Clean & Jerk (65% of today's max)
24/18 Cal Bike Erg
8 Power Clean & Jerk (75% of today's max)
24/18 Cal Bike Erg
4 Power Clean & Jerk (85% of today's max)
Sweat:
Every 11 minutes for 33 minutes
800m Run
10 Dumbbell Incline Press (22.5/15kg)
20 Gorilla Row (22.5/15kg)
30 Single Hanging DB Box Step Overs (24/20")
40/30 Calorie Bike Erg.
*10 min time cap per round. If you get capped, take 400m off the run and do the Step Overs with just bodyweight.
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.
