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  • Kat

Wednesday 29.12.21

 

Fitness:

1. 15 minutes to build to a Heavy Double Front Squat.


2. 4 Rounds:

2:30 work / 2:30 rest

16 Bar Facing Burpees

Max Front Rack alt Lunges in the remaining time


Barbell: (40/30kg)

Performance:


1. See Fitness


2. 4 Rounds:

2:30 work / 2:30 rest

16 Bar Facing Burpees

Max Front Squats in the remaining time

*You can use a rack


R1: 85% of 2RM

R2: 80%

R3: 75%

R4: 70%

Sweat:

Only sweat in the morning this week.


4 x 6 Min AMRAPs, 2 minutes between each


1. 20/15 Cal Echo Bike

20/15 Cal Row

20/15 Cal Bike Erg

Max Cal Ski Erg in the remaining time


2. 20/15 Cal Row

20/15 Cal Bike Erg

20/15 Cal Ski

Max Cal Echo Bike in the remaining time


3. 20/15 Cal Bike Erg

20/15 Cal Ski

20/15 Cal Echo Bike

Max Cal Row in the remaining time


4. 20/15 Cal Ski Erg

20/15 Cal Echo Bike

20/15 Cal Row

Max Cal Bike Erg in the remaining time


Score is total calories.

 

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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