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Kat

Friday 05.08.22

Updated: Aug 2, 2022

 

Fitness:


Mobility: Standing Thoracic Rotation + Reach: 3 x 7 per side, 60sec rest.


A. 90 Degree Paralette Push Up: 5s x 3r. Target is depth and control.


B. 15 Min AMRAP:

20/15 Calorie Bike Erg

60 Double Unders

3 Rounds of Below


3 Push Ups

6 Russian Kettlebell Swings (32/24kg)

9 Air Squats


Performance:


A. Press or Bench Press: 3r x 50%, 60%, 70%, 70%, 70% (of 3RM) OT2M


B. 15 Min AMRAP:

20/15 Calorie Echo Bike

60 Double Unders

3 Rounds of 'The Chief"


The Chief:

3 Power Cleans (60/42.5kg)

6 Push Ups

9 Air Squats

 

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.


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