A. 5 rounds, alt OT90:
A1. 10 Slantboard Goblet Squats
A2. 10 Weighted Abmat Sit Ups
*Anchor feet for Sit Ups
B. For time:
60/50 Cal Bike Erg
50 Abmat Sit Ups
40 Goblet alt Reverse Lunges
30 DB Russian Swings
20 SA Devil Press
DB: (22.5/15kg)
*15 min cap
Performance:
A. 15 minutes to complete: Squat Snatch: 3 x 3 x 75%, 2 x 2 x 80%
B. For time:
20 Devil Press
30 DB Power Cleans
40 F.Rack alt Reverse Lunges
50 Toes to Bar
DB: (22.5/15kg)
*15 min cap
Weightlifting:
(0 - 15 min)
A. Front Squat: 5s x 2r x 85%
(15 - 30 min)
B. Snatch: 3 x 3 x 75%, 2 x 2 x 80%
(30 - 45 min)
C . Jerk: 3 x 3 x 75%, 2 x 2 x 80%
*If you did Snatches in class, do this for Part B.
D. Clean Pull: 2s x 3r x 95%, 3 x 3 x 100%
Sweat:
OT7M x 6:
5 min AMRAP
20/16 Cal Ski
200m Run
20 Down-Ups
Max Cal Echo Bike
- 2 min rest between -
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.
Commenti