Fitness:
1. 4 Rounds: alt every 2 minutes
A. 8 Slant Board Back Squats
B. 10 Barbell Hip Thrusts
Go heavier than 27/10/21
2. 4 Rounds:
3 minutes work, 1 minute rest
16 alt DB Goblet Lunges (1 x 22.5/15kg)
16 Dead Ball Slam 20/12kg
Max Cal Echo Bike
Performance:
1. Pause Back Squat: Build to a 3RM in 15 minutes. Then go back to 90% of that, at the 17 min mark do 3 reps then at the 19 min mark do 3+ reps.
Go heavier than 27/10/21
2. 4 Rounds:
3 minutes work, 1 minute rest
16 alt Hanging DB Lunges (2 x 22.5/15kg)
12 Power Snatch (35/25kg)
Max Cal Echo Bike
Sweat:
30Min AMRAP:
30m Dead Ball Push Bear Crawl (20/12kg)
30/20 Calorie Row
2 minutes rest
30m Dead Ball Walking Lunge
30/20 Calorie Ski
2 minutes rest
30 Dead Ball Throw over Pull up bar (above max reach 20/12kg)
30/20 Calorie Bike Erg
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.
