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Wednesday 15.06.22

Updated: Jun 14, 2022

CFC Social Night - Casino Royale Fundraiser We are closed on Sunday after for the social night for cleanup/recovery.

 

Fitness:


A. Rack Rack Elevated Reverse Lunge (OT2.5M): 6s x 3r

*Use a Red plate. Complete 3 reps on one side before going to the other.


B. 8 Rounds OT2M for Max Calories

1 Rope Climb

10 Wall Balls (9/6kg 10/9ft)

Max Calorie Row in the remaining time.

*Any unfinished Rope Climbs or Wall Balls roll over into the next round.


Performance:


A. Cycle Week 10: Front Squat - 6s x 3r x 83% (of 3RM) (OT2.5M)


B. 8 Rounds OT2M for Max Calories

1 Legless Rope Climb

15 Wall Balls (20/14lbs 10ft)

Max Calorie Row in the remaining time.

*Any unfinished Rope Climbs or Wall Balls roll over into the next round.


Sweat:


For Time:

2000m Bike Erg

1500m Row

150 Double Unders

1 Mile Run

150 Double Unders

1500m Row

2000m Bike Erg

Weightlifting:


(0 - 15 min)

A. Power Clean: (OT90)

1r x 70%, 80%,

4s x 1r x 90-95%

then

6 minutes to build to a 2RM


(20 - 35 min)

B. Cycle Week 10: Front Squat - 6s x 3r x 83% (of 3RM) (OT2.5M)

*If you did this in class:

OT2.5M

6 TnG DB alt Power Snatch + 3 Seated Box Jumps


(38 - 46 min)

Push Press: (OT2M)

3 x 85%

2 x 90%

1 x 95%

3+ x 85%

 

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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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