Fitness: 1. Alt On the 2 min for 20 minutes:
A. 10 Anchored Single Leg DB RDL's.
B. 15-30 second Copenhagen Plank
2. For time: (15 min cap)
20/15 Cal Ski
150m Run
20 Box Jumps 24/20"
150m Run
20 Russian Swing (24/16kg)
150m Run
20 Box Jumps 24/20"
20/15 Cal Ski
Performance: 1. Deadlift W14/17
15 minutes to build to a 8RM. Then at the 17 and 20 minute mark hit 2s x 8r x 80% of todays max. Aim to go heavier than from the 17th of May week.
2. For time: (15 min cap)
20/15 Cal Ski
150m Run
20 Box Jumps 24/20"
150m Run
20 Devil Press (22.5/15kg)
150m Run
20 Box Jumps 24/20"
20/15 Cal Ski
Sweat: 30 Min AMRAP:
10 Box Jumps 30/24"
20m DB Bear Crawl (22.5/15kg)
30m Plate Push 20kg (6 x 5m)
400m Ski
500m Bike
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.
