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Kat

Friday 15.07.22

Fitness:


A. 5 Sets: alt every 1:30

A1. 10 Dumbbell Seal Row

A2. 5 Landmine Switch Press (each side) *Keep the load moderate and speed fast.


B. 15 Min AMRAP:

10m Dog Sled Pull & Push

15 Push Ups

20 Russian KB Swings (32/20kg)

45 Double Unders


Performance:


A. In 16 minutes - Press: 12 minutes to Set a new 8RM. Compare to 6/5/22


then 2s x 8r x 80% of today's 8RM.


B. 15 Min AMRAP:

10m Dog Sled Pull & Push

15 Strict Handstand Push Ups

20 Hang Power Cleans (50/35kg)

45 Double Unders

 

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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