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.
Commenti