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  • Writer's pictureJason

Wednesday 21.07.21

This Saturday is our Key Party event. Get your name down at the front desk by today to participate.

 

Fitness: 1. Deadlift W12: 20 minutes to find a 3RM. Compare to 14/4/21


2. Tabata: 8 Rounds of 20 seconds work, 10 seconds rest

Toes to Bar

Box Jumps (24/20" Step Down)

Kettlebell Swing (24/16kg)

*With a continuously running clock complete all sets of 8 before moving to the next movement. The score is your lowest round of 20 on each movement.

Performance: 1. See Fitness


2. Tabata: 8 Rounds of 20 seconds work, 10 seconds rest

Toes to Bar

Box Jumps (24/20" Step Down)

alt Dumbbell Snatch (22.5/15kg)

*With a continuously running clock complete all sets of 8 before moving to the next movement. The score is your lowest round of 20 on each movement.

Sweat: Max Reps in 40 minutes


1 Round:

40/30 Calorie Echo Bike

40/30 Calorie Row

40/30 Calorie Ski

1 minute rest


2 Rounds:

30/20 Calorie Echo Bike

30/20Calorie Row

30/20 Calorie Ski

1 minute rest


3 Rounds:

20/15 Calorie Echo Bike

20/15 Calorie Row

20/15 Calorie Ski

1 minute rest


Max Rounds:

10/7 Calorie Echo Bike

10/7 Calorie Row

10/7 Calorie Ski

1 minute rest

 

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.




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