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Wednesday 14.12.22

Updated: Dec 14, 2022

 

Fitness:


A. Deadlift: 5-5-5-5-5 (tng)

*Start moderate and build.


B. 3 rounds for time of:

32/26 Row Calories

16 Front Rack Lunges (50/35kg)

8 Sandbag Over Boxes (65/45kg, 30")


Compare to 15/7/19

Jason W: 11:30

Kim H: 13:09


Performance:


A. 12 minutes to complete: Third wave & Week 2 of your 5/3/1 Deadlifts: 3 x 70%, 80% and 3+ x 90%. *Refer to the spreadsheet for your increases.


B. See Fitness


Sweat:


AMRAP 10:

1,600 Meter Run

Max Calorie Echo Bike


Rest 4 Minutes


AMRAP 8:

1,200 Meter Run

Max Calorie Row


Rest 3 Minutes


AMRAP 6:

800 Meter Run

Max Calorie Echo Bike


Rest 2 Minutes


AMRAP 4:

400 Meter Run

Max Calorie Row


Rest 1 Minutes


AMRAP 2:

200 Meter Run

Max Calorie Echo Bike


Compare to 26/11/21

Chris B / Fergus K: 262 Calories

Jen H: 137 Calories


Weightlifting:


A. 1RM Clean & Jerk


B. Third wave & Week 2 of your 5/3/1 Deadlifts: 3 x 70%, 80% and 3+ x 90%. *Refer to the spreadsheet for your increases

 

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 Competitor's 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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.


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