• Kat

Wednesday 27.10.21

Fitness:

1. 4 sets of each:

Alt every 2 minutes

A. 10 Kettlebell Slant Board Hack Squats

B. 10 Dumbbell Gorilla Rows (5 per side)


2. 30/20 Echo Bike Calories

30 Sit Ups


2 minutes rest


30 Sit Ups

30/20 Echo Bike Calories

*12 min cap

Performance:

1. Pause (1 sec) Back Squat. 15 minutes to build to a 3RM. Then at the 47 do 3 reps and 49 min mark do max reps at 90% of todays max.


2. For time:

30/20 Echo Bike Calories

25 Toes to Bar


2 minutes rest


25 Toes to Bar

30/20 Echo Bike Calories

Sweat:

OT4M x 32 mins (8 rounds)

40/30kg Calorie Row

20 Russian Kettlebell Swings (24/16kg)

 

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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