Wednesday 06.04.22

There are various things going on and coming up! Read about them here: Timetable changes and additions

 

Fitness:

A. Back Rack Step Up (Box height is typicially 24/20" but unless but ensure it's below parallell. Not too far in either direction): Build to a 3RM


B. 3 Rounds for time:

6 Box Jumps (24/20")

9 Toes to Bar

12/9 Calorie Ski

15 Wall Balls

1 minute rest


Performance:

A. Front Squat: Build to a 3RM

*If you don't have the flexibility, mechanics and maybe the tolerance to heavy Squatting and you think you could benefit from unilateral work. The single leg focus throughout the cycle would be a smart move.


B. 3 Rounds for time:

6 Box Jumps (30/24")

9 Toes to Bar

12/9 Calorie Ski

15 Wall Balls

1 minute rest


Sweat:

"2 minute Mikko"

5 Rounds:

2 minute Calorie Echo Bike

2 minute Calorie Row

2 minute Calorie Ski

2 minute rest


Like Mikko your score will be the lowest 2 minute period across the 5 rounds,


The governing body estimate starting with a 50% increase on your best Mikko score.

 

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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.




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