Fitness: 1. Cycle W7 - Deadlift: 5s x 5r x 85% (of 3RM) OT3M
2. 5 Rounds for time:
21 Hang alt DB Snatch (22.5/15kg)
14 Box Jump Overs (24/20")
Performance: 1. See Fitness
2. 5 rounds for time:
7 Power Snatches (52.5/37.5kg)
14 Box Jump Overs (24/20")
Sweat: OTM x 30 mins 40 on, 20 rest
Calorie Echo Bike
alternating V Up
Dog Sled Push & Pull (120/80kg on)
GHD Hip Extensions
Ski Erg Calories
Russian Twists (16/12kg)
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.
