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Kat

Wednesday 06.07.22

Fitness:


A. Front Squat: 20 minutes to build to a 1RM.


B. 10 Min AMRAP:

30 alt Dumbbell Lunges (22.5/15kg)

20/15 Calorie Echo Bike

10 Dumbbell Push Ups


Performance:


A. See Fitness


B. Front Squat: On the 45 seconds for as long as possible: 5 @ 70%


Sweat:


In Pairs: Max Round in 45 minutes

1 Round =

500m Ski

750m Row

1000m Echo

*While one partner is working the other partner is on the Bike Erg. The damper is on the lowest setting and you must maintain over 85rpm.

Weightlifting:


(0 - 20 minutes)

A. 20 minutes to build to a 1RM Front Squat.


(20 - 35 minutes)

B. 15 minutes to build to a 1RM Squat Clean


(40 - 45 minutes)

Front Squat: On the 45 seconds for as long as possible: 5 @ 70%

 

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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