Fitness:
*If you have had enough of the barbell cycle there will be alternate options for the remaining few weeks:
1. Alt On the 2 min for 20 minutes:
A. 8 Landmine Squats
B. 5 Ring Rollouts
2. 13 Min AMRAP:
12/9 Bike Erg
9 Ring Push-Ups
6 Front Rack Reverse Lunges (60/40kg)
Performance: 1. Front Squat W14/17
15 minutes to build to a 8RM. Then at the 17 and 20 minute mark hit 2s x 8r x 80% of todays max. Aim to go heavier than from the 17th of May week.
2. 13 Min AMRAP:
12/9 Calorie Echo Bike
9 Strict Handstand Push-ups
6 Front Rack Reverse Lunges (70/47.5kg)
Sweat: 1. 10 Min alt OTM
Odd: 10 (each way) Banded Side Steps
Even: 10 Med Ball Pass V Sit (6/4kg)
2. In Pairs:
500/400 Calorie Bike Erg
*Partner 1 starts biking while the other runs 400m. When the running partner gets back, switch. Continue until 500 Calories have been completed.
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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