Fitness:
A. 10 min alt OTM
A1. 2-3 Banded Deadlifts @ 55%
*Increase band for more resistance
A2. 4 Half Kneeling Single leg Vertical Jumps (per side)
B. 12 min AMRAP:
15 Lateral Burpees
12/9 Calorie Ski
9 Deadlifts (70/47.5kg)
Performance:
A. See Fitness
B. 12 min AMRAP:
15 Bar Facing Pogo Burpees
12 Strict Handstand Push Ups
9 Power Cleans (70/47.5kg)
Competitors Class (6.30pm one off session this week)
Friday 6.30 pm Comp Class
A. Barbell Bench Press OT2M:
10 x 50%
8 x 60%
6 x 65-70%
4 x 75-80%
2 x 85-90%
B. For time:
27 Toes to Bar
21 Deadlifts (100/70kg)
3 10m Handstand Walks
- 1 min rest -
21 Chest to bar Pull Ups
15 Deadlifts (120/85kg)
2 10m Handstand Walks
- 1 min rest -
15 Bar Muscle Ups
9 Deadlifts (140/95kg)
1 10m Handstand Walks
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 updated with announcements, news and info - join our private Slack group. The link to join is here.
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