• Jason

Wednesday 13.10.21

Fitness: 1. Deadlift OT90

3s x 3r x 50%, 50%, 60% (Dead stop)

3s x 3r x 60%, 60%, 70% (Touch and go)


2. AMRAP 8:

15 Russian Kettlebell Swing (32/24kg)

12 Box Jump Overs (24″/20″)

9 Push Ups


Rest 4 Minutes


AMRAP 8:

15 Russian Kettlebell Swing (24/16kg)

12 Box Jump Overs (24″/20″)

9 Incline Push Ups (2 blues)

Performance: 1. See Fitness


2. AMRAP 8:

15 Deadlifts (60/42.5kg)

12 Box Jump Overs (24″/20″)

9 Push Jerks (60/42.5kg)


Rest 4 Minutes


AMRAP 8:

15 Deadlifts (52.5/37.5kg)

12 Box Jump Overs (24″/20″)

9 Push Jerks (52.5/37.5kg) Sweat: 1. Bike Erg:

21 rounds: 45 work / 15 rest

Score A: Best interval

Score B: Worst interval

Score C: Total distance


4 minutes rest


2. In 2 teams:

Max 15m Torque Sled shuttles in 5 minutes: (2/1)

 

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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