Fitness 1. Alt On the 2 min for 20 minutes:
A. 10 Banded Louie Push Ups
B. 20 Stadler Leg Lifts
2. 15 Min AMRAP:
300m Run
20 Dumbbell Deadlifts (22.5/15kg)
300m Run
10 Dumbbell Deck Press (22.5/15kg)
Performance: 1. Press or Bench Press W16/18
15 minutes to build to a 3RM. Then at the 17 and 20 minute mark hit 2s x 3r x 80% of today's max. Aim to go heavier than from the 23/7/21
2. 15 Min AMRAP:
300m Run
10 Power Cleans (70/47.5kg)
300m Run
10 Push Jerks (70/47.5kg)
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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