Fitness:
18 min AMRAP:
2, 4, 6, 8, 10, etc
Strict Pull Ups
alt Pistols
Calorie Ski
Deadlifts (100/70kg)
Performance (Open and Quarterfinal focus):
18 min AMRAP:
2, 4, 6, 8, 10, etc
Strict Chest to Bar Pull Ups
alt Pistols
Strict Handstand Push Ups
Deadlifts (120/80kg) Sweat: 5 x 5 Min AMREP, 3 min rest between each 12/9 Calorie Echo 15/12 Calorie Ski 18/15 Calorie Row Max Calorie Bike Erg *Repeat from last week, aim to get a bit more.
Weightlifting:
(0 - 15 min)
Hang Squat Snatch + Squat Snatch + Overhead Squat - 15 minutes to build to a heavy
*Today you can dump between Snatches
(20 - 34 min)
B. Every 90 seconds x 3 rounds:
M1: 3 Split Jerks
M2: 2 Push Jerks
M3: 1 Push Press
*Modify the load each set to get the most load across the 9 sets.
(38 - 42 min)
C. Every 90 seconds for 3 sets:
10 Back Rack alt Reverse Lunges (5 e side)"
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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.
