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.
