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Writer's pictureJason

Friday 28.07.23

Updated: Jul 24, 2023

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 try to go a little heavier on each set. Athletes choice of Tng or stop and reset.


B. 10 min AMRAP:

3, 6, 9, 12, etc

Deadlifts (100/70kg)

Bike Erg Calories

Ski Erg Calories


Compare to 30/5/22

Dom M: 12 + 2 Ski

Brenda: 12 + 15 Bike


Performance:


A. Deadlift (stop and reset) In 10 minutes complete

5 x 70%,

3 x 80%,

1+ x 90%


B. 10 min AMRAP:

3, 6, 9, 12, etc

Deadlifts (100/70kg)

Strict Handstand Push Up


Compare to 30/5/22

Jason W: 18 + 6 HSPU

Milla K: 15 + 13 HSPU


Comp Class:


A. (0 min)

5 Rounds for time:

10/8 Calorie Row

12 Bench Press (60/40kg)

*8 min cap


(10 min)

2 Rounds for reps

3 min AMRAP

Row 30/24 Calories

Max Rope Climbs

- 2 min rest -


B. In Pairs: One person working at a time

30 KB Deadlifts (32/24kg)

30 2x DB OH Walking Lunges (22.5/15kg)

30 Chest to Bar Pull Ups

30 Crossover Single Skips (each)

 

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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