• Jason

Wednesday 11.08.21

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.





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