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Kat

Wednesday 03.11.21

Fitness:

1. Front Squat: 15 minutes to build to a 3RM. Then at the 45 do 3 reps at 90% and 47 minute mark hit 3+ reps at 90% of todays max.


Compare to 20/10/21


2. 10 Min AMRAP:

12 Dumbbell alt Hang Clean & Jerks (22.5/15kg)

8/6 Cal Echo Bike

Performance:

1. Clean + Front Squat + Jerk (1+1+1). 15 minutes to build to a heavy complex. Then 17 and 19 minute mark, hit a complex at 90% of todays max.


Compare to 20/10/21


2. "Gwen"

Clean & Jerk 15-12-9


Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Rest as needed between sets. 10 minutes allocated.


Compare to 6/12/17

Jason W: 2670

Kim H: 1627.5

Sweat:

WEDNESDAY SWEAT:

5 Rounds of:

1 minute Ski

1 minute Row

1 minute Bike Erg

1 minute rest


After 5 rounds, 5 minutes rest


Then in 10 minutes:

500m Ski

500m Row

1000m Bike Erg


Max Echo Bike Calories in the remaining time


Your score is the lowest number across the 5 rounds, times 5, plus your Echo Bike Calories.

 

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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