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Kat

Friday 21.07.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:


A. Deadlift OTM x 7: 3 reps

*If you did last week, start at 80% and build if able.

Athletes choice if TnG or not.


B. For time:

35/28 Calorie Row

20 alt KB Front Rack Lunges

35/28 Calorie Row

20 KB Hanging alt Lunges

35/28 Calorie Row

20 alt KB Goblet Lunge

KB: (16/12kg)


Compare to 11/07/22

Cam G: 10.06

Laura G: 10.31


Performance:


A. Deadlift (touch and go)

3 @ 80% of last week, rest 30 sec, then do 4, rest 30 sec, then do 5, etc, until you reach a 9/10 effort or speed/form is lost.


For time:

35/28 Calorie Row

20 alt Back Rack alt Lunges

35/28 Calorie Row

20 alt Front Rack Lunges

35/28 Calorie Row

20 Overhead Barbell alt Lunges

Barbell: (43/29kg)


Compare to 11/07/22

Adam L: 7.53

Jen H: 10.07 Comp Class:


A. 12 min AMRAP:

3 Rounds:

50 Crossover Single Unders

15 Front Rack alt Lunge

15 Chest to bar Pull Ups

into

3 Rounds:

50 Double Unders

8 KB Snatches (per arm)

8 Bar Muscle Ups


B. 10 min AMREP:

2, 4, 6, etc

Muscle Up

Power Clean (100/65kg)

 

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.


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