• Jason

Wednesday 11.11.20

Fitness: 1. 5 Rounds alt OTM:

A. 4 KB shoulder hurdles (2 up and 2 down)

B. 10 Stalder Leg lifts


2. Alternating OTM x 16 (4 Rounds):

Minute 1 – :30s Bottom of Wall Squat Hold (15 to 45 sec mark)

Minute 2 – 15/12 Calorie Ski

Minute 3 – 5 Cylicst Goblet Squats (5 second descent)

Minute 4 – Max Deficit Push Ups (blue plate)

Performance: 1. See Fitness


2. Alternating OTM x 16 (4 Rounds):

Minute 1 – :30s Bottom of Wall Squat Hold (15 to 45 sec mark)

Minute 2 – 15/12 Calorie Ski

Minute 3 – 5 Cylicst Goblet Squats (5 second descent)

Minute 4 – Max Strict Handstand Pushups Sweat: In Pairs: 30 Min AMRAP:

50/40 Cal Echo Bike

40 D Ball Slam 20/12kg

30 Sync alt V Ups

20 10m Plate Push 20/15kg

10 Wall Walks

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. Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.




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