Wednesday 29.09.21

Fitness:

1. 4 Sets OT2M

15 Single Arm DB Supported Row

*Try and use the same weight you used for the sets of 12's last week.


2. 4 Rounds for time:

New round every 6 minutes

0 min: 300m Run

3 min: 300/250m Row

Performance: See Fitness

Strength: 1. 5 Rounds: alt E 2 minutes

A. 12 Kettlebell Front Rack alt Deficit Reverse Lunge (25kg plate)

B. 8 Dumbbell Bench Press

C. 4 Weighted Pull Ups

*Aim to add a little load to last week.


2. 3 Giant Sets:

5 Double KB Snatch

10 Double KB Front Squats

15 Double KB Deadlifts

*Rest approximately 3 minutes between sets. The exercises should be unbroken.

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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