Fitness: 1. OTMx14
Odd: 2 Front Squats
Even: 4 Back Squats
Load @ 60% of 1RM Front Squat
2. On the 4:00 x 4 Rounds:
20 Alternating Hang DB Power Snatch (22.5/15kg)
20 Single DB alt Step Ups (22.5/15kg)
20/15 Calorie Bike Erg
*3.30 cap per round. If you get capped, take away the DB on the step ups. Performance: 1. See Fitness
2. On the 4:00 x 4 Rounds:
20 Alternating DB P Snatch (22.5/15kg)
20 Single DB alt Step Ups (22.5/15kg)
20/15 Calorie Bike Erg
*3.30 cap per round. If you get capped, take away the DB on the step ups.
Sweat: 2 x 1000/900m (damper @ 2)
2 x 1000/900m (damper @ 4)
2 x 1000/900m (damper @ 6)
2 x 1000/900m (damper @ 8)
2 x 1000/900m (damper @ 10)
*90 seconds between each interval, including the final 1000/900m before starting the 10k
then
10k (Start damper at 10 and reduce by 1 every 1000m)
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.
