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  • Writer's pictureJason

Wednesday 29.03.23

Fitness:

A. Back Rack alt. Reverse Lunge. Build to a 6RM (3 each side)


B. 3 Rounds for time:

6 Box Jumps (24/20")

9 Toes to Bar

12/9 Calorie Ski

15 Wall Balls

1 minute rest


Compare to 6/4/22


Performance:

A. Front Squat: Build to a 3RM


Compare to 6/4/22

Jason/Nate/Matt Bl: 140kg

Michelle H: 95kg


B. 3 Rounds for time:

6 Box Jumps (30/24")

9 Toes to Bar

12/9 Calorie Ski

15 Wall Balls

1 minute rest


Compare to 6/4/22

Christian L: 7.52

Greta E: 7.17


Sweat:


2 minute Mikko

5 Rounds:

2 minute Calorie Echo Bike

2 minute Calorie Row

2 minute Calorie Ski

2 minute rest


Like Mikko, your score will be the lowest 2 minute period across the 5 rounds,


We estimate starting with a 50% increase on your best Mikko score


Compare to 6/4/22

Chloe: 379


Weightlifting:


A. Clean: Build to a 1RM.

Compare to 6/4/22

Jason W: 145kg

Kat B: 97.5kg


B. Front Squat: Build to a 3RM.

 

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 Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.



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