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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