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.
Kommentare