Fitness: 1. Alt On the 2 min for 20 minutes:
A. 7 Single Leg Anchored RDL
B. 30 Second Face Up Weighted Chinese Plank
2. 15 Min AMRAP:
30 alt Hang Dumbbell Snatch (22.5/15kg)
30/24 Calorie Echo Bike
30 Strict Abmat Sit Ups
60 Double Unders
Performance: 1. Deadlift W17/18
3 x 50%, 60%, 70% x 3 (of 1RM)
2. 15 Min AMRAP:
30 alt Dumbbell Snatch (22.5/15kg)
30/24 Calorie Echo Bike
30 Toes to Bar
60 Double Unders
Sweat: 30 Min AMRAP:
20/15 Calorie Echo Bike
15/10 Calorie Ski
10m Torque Sled Up and Back Push (Male 3 / Female 2 resistance & 75kg)
5 Burpee Pull Up
1 minute rest between rounds.
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.
