Fitness:
A. In 15 Minutes:
Front Squat 8-8-8
Build to a challenging 8 reps.
B. OT2M x 8 for Max reps (16 mins)
1 min work / 1 min rest
M1: Strict Pull Ups
M2: Burpee Box Jump Over (24/20")
M3: Hand Release Push Ups
M4: Goblet Squats (24/20kg)
Performance:
A. See Fitness
B. OT2M x 8 for Max reps (16 mins)
1 min work / 1 min rest
M1: 1 Unbroken Set Strict Pull Up
M2: Burpee Box Jump Over (24/20")
M3: Strict HSPU
M4: Double Dumbbell Front Squat (22.5/15kg) Weightlifting:
(0 -15 min)
A. 15 minutes to build to a heavy quality:
1 Snatch Pull off the Blocks (8") + 1 Power Snatch Off the blocks + 1 Squat Snatch off the Blocks + 1 Overhead squat
(15 - 35)
B. Front Squat 8-8-8
Build to a challenging 8 reps.
*If you did this in class then do:
4 Sets:
10 DB Bench Press
10 Single Arm DB Row
(35 - 45 min)
C. 3 rounds for quality:
10 DB Bicep Curls
10 DB Over head Tricep Extensions
15 Lu Raises
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our 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.
Comentários