Fitness:
A. 5 alt set OT90
Odd: 5 Bench Press
Even: 10 alt Elevated Kettlebell pull through
B. 4 rounds for time:
1000/900m Bike Erg
7 Renegade Rows (22.5/15kg)
15/12 Ski Erg Calories
*20 min cap
Performance:
A. See Fitness
B. 5 Rounds for time:
500m Row
15 Bench Press (60/42.5kg)
Compare to 18/3/22
Jason W: 14.11
Sarah D: 16.54
Competitors Class:
Relatively chilled sessions before some 1RMs tomorrow
A. 10 min AMREP:
1m UB Handstand Walk
2m UB Handstand Walk
etc
Compare to 30/5/24
*Do some obstacle practice if you have done this and got the 12's done.
B. 4 Rounds for time:
10 Shuttles (8m) (up and back = 1)
10 Lateral DB Burpees
10 Kipping HSPU"
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.
ความคิดเห็น