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Kat

Friday 11.02.22

Updated: Feb 8, 2022

 

Fitness:

A. Back Squat (OT2M): 4 x 2 x 88%, 1 x 90%, 93%, 95%

*Keep the singles fast. If a % is slow and grindy don't increase. It's NOT a max and don't fail!


B. 20 Min AMRAP:

12 Wall Balls

- rest 1 min -

14 1x Dumbbell Box Step Ups (22.5/15kg)

- rest 1 minute -

16/12 Calorie Bike Erg

- rest 1 minute -

18 Sit Ups

- rest 1 minute -

20 alt Dumbbell Power Snatch (22.5/15kg)

- rest 1 minute -

Performance:

A. See Fitness


B. 20 Min AMRAP:

22 Wall Balls

- rest 1 minute -

20 alt Dumbbell Power Snatch (22.5/15kg)

- rest 1 minute -

18 Toes to Bar

- rest 1 minute -

16/12 Calorie Echo Bike

- rest 1 minute -

14 2x Dumbbell Box Step Overs (22.5/15kg)

- rest 1 minute -

 

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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