Wednesday 17.11.21

Fitness:

1 Round of “Kettlebell Complex”

50 Double Unders

2 Rounds of “Kettlebell Complex”

50 Double Unders

3 Rounds of “Kettlebell Complex”

50 Double Unders

4 Rounds of “Kettlebell Complex”

50 Double Unders

5 Rounds of “Kettlebell Complex”

50 Double Unders

Kettlebell: (32/24kg)

"Kettlebell Complex":

6 Russian Swings

5 Goblet Squats

4 Push Ups

Performance:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

Barbell: (60/42.5kg)

1 Round Of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

(25 min cap)

Sweat:

9 Min OTM:

1. 40m Bear Crawl

2. 20 Plate Around the world (controlled, 10 each way)

3. 10m Walking Lunge with 90 degree twist + 10m Reverse Walking Lunge with 90 degree twist

1 min rest

2. 20 Min OTM:

10/7 Calorie Bike Erg:

*Score = total time

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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.