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Kat

Monday 02.09.24


A. Back Squat:

4-4-4-4

*Last set should be challenging but have a few reps in reserve.


B. 4 rounds for time

15 Wall Balls (9/6kg)

15 Kettlebell Swing (24/16kg)

15 Strict Abmat Sit Ups

15/11 Calorie Bike Erg

- 90 sec rest -

*20 min cap


Compare to 22/7/24

Owen F: 17.29

Kat B 13.35

Performance:


A. Back Squat: 15 minutes to complete

4 x 70%

4 x 75%

4 x 80%

4 x 85%


B. 4 rounds for time

15 Wall Balls (9/6kg)

15 Power Snatch (35/25kg)

15 Toes to Bar

15/11 Calorie Echo Bike

- 90 sec rest -

*20 min cap


Compare to 22/7/24

Cooper L: 13.42

Nikki: 18.16 Sweat: Every 5 minutes x 8 sets (40 mins) Each round for time 500/425m Row 500/425m Ski

 

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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