Fitness: 1. Alt On the 2 min for 20 minutes:
A. 10 Weighted Hip Extensions
B. 30 second Weighted Tuck Hang
2. 4 Rounds: 90 second work / 90 seconds rest
12 Russian Kettlebell Swings (32/24kg)
Max Cal Ski in the remaining time
Performance: 1. Deadlift W15/17
15 minutes to build to a 5RM. Then at the 17 and 20 minute mark hit 2s x 5r x 80% of todays max. Aim to go heavier than 16/6/21
2. 4 Rounds: 90 second work / 90 seconds rest
5 Power Cleans (100/65kg)
Max Cal Ski in the remaining time
Sweat: 30 Min AMRAP
30 Hollow Rocks
30 Med Ball alt Step Ups (20/14lbs)
30/24 Echo Bike Calories
30 Back Extensions
30m Dog Sled Push & Pull (100/80kg on)
30 Ring Rows
Compare to 19/5/21
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.
