Fitness:
A. Back Rack Step Up: 10 minutes to Build to a 3RM, then 3 x 5 x 70% of that.
Compare to 6/4/22
Thiaggo: 55kg
Milla: 40kg
B. 3 Rounds for Max Reps, 1 minute per movement
M1: Landmine Squat (30/20kg on)
M2: Lateral Burpees
M3: Echo Bike Calories
M4: Rest
Performance:
A. Cycle Week 12: Front Squat: 20 minutes to establish a 3RM.
Compare to 6/4/22
Jason: 145kg
Kat: 90kg
B. 3 Rounds for Max Reps, 1 minute per movement
M1: Front Rack Reverse Lunge (50/35kg)
M2: Lateral Burpees
M3: Echo Bike Calories
M4: Rest
Sweat:
*Due to COVID-related staff shortages, there will be no sweat class this Wednesday. If you still wish to do the workout you can :) In Pairs: Max Round in 45 minutes
1 Round =
500m Ski
750m Row
1000m Echo
*While one partner is working the other partner is on the Bike Erg. The damper is on the lowest setting and you must maintain over 85rpm.
Weightlifting:
(0 - 20 min)
Cycle Week 12: Front Squat: 20 minutes to establish a 3RM.
(20 - 40 min)
B. Power Clean: Build to a 1RM
(40 - 45 min)
C Power Clean: 3s x 2r x 80% of today's max.
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
