Fitness:
A. 5 Rounds: 30 work / 30 rest
M1: Push Up
M2: Strict Chest to bar Pull Up
M3: 20m Double Kettlebell between the legs walk
B. 5 min Max Echo Bike Calories
Compare to 19/7/21
Todd H: 110
Jen H: 76
Performance:
A. 5 Rounds: 30 work / 30 rest
M1: Strict Deficit Handstand Push Up 3/2""""
M2: Strict Chest to Bar Pull Up
M3: 20m Double Kettlebell between the legs walk
B. See Fitness Weightlifting:
(0 - 15 min)
A. Build to a heavy complex: Pause (2 sec) Overhead Squat + Overhead Squat
(15 - 30 min)
B. Build to a 3RM Push Press
(35 - 44 min)
C. For time
15 Squat Snatches (60/40kg)
10 Squat Snatches (80/60kg)
5 Squat Snatches (100/70kg)
*3 min cap per bar / 9 min total
*Adjust %'s to 55%, 75%, 90% 1RM
Sweat:
A. alt OTM x 16 min
Odd: 10m Sled Push
Even: 15 Banded Face Pulls
B. Every 2 minutes x 8 sets:
Begin with 12 Burpees, then:
Rd1: 8/6 Cal Row
Rd2: 10/8 Cal Row
Rd3: 12/10 Cal Row
Rd4: 14/12 Cal Row
Rd5: 16/14 Cal Row
Rd6: 18/16 Cal Row
Rd 7 & 8: Max Cal Row
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.
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