1. Cycle Week 11: Deadlift 5s x 3r x 93% 2. 10 Min AMRAP:
4 Deadlifts 100kg (or 73% of 3RM)
8 Box Jump Over (30/24")
12 Dead Ball Slams (20/15kg)
then starting at the 10-minute mark
2000/1800m Row
Your score is the total seconds of the workout minus how many reps you did. The lower the number the better.
Performance: 1. See Fitness
2. In 18 minutes:
Buy In: 2000/1800m Row
then in the remaining time
AMRAP:
2 Power Snatch (60/42.5kg)
4 Overhead Squats (60/42.5kg)
8 Box Jump Over (30/24")
Sweat: 8 Rounds: 2:00 work / 2:00 rest
25/18 Calorie Ski
Max Calorie Echo Bike in the remaining time
into
3 Rounds: 1:00 work / 1:00 rest
Weighted Sorensen Hold
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.
