*We are closed Good Friday and Easter Monday we have 8am CrossFit and 9am Weightlifting. There are no other changes to the timetable over that weekend.
Fitness:
A. 5 Tempo Front Squats (32X1)
4s x 5 (OT3M)
*Build to a heavy 5 (8/10)
B. 15 min AMRAP:
4 Front Squats
4 Lateral Burpees
200m Run
8 Front Squats
8 Lateral Burpees
200m Run
12 Front Squats
12 Lateral Burpees
200m
... continue adding 4 reps per movement.
Barbell: (42.5/30kg)
Performance:
A. See Fitness
B. 15 min AMRAP:
4 Overhead Squats
4 Lateral Burpees
200m Run
8 Overhead Squats
8 Lateral Burpees
200m Run
12 Overhead Squats
12 Lateral Burpees
200m
... continue adding 4 reps per movement.
Barbell: (42.5/30kg)
Sweat:
A. Wall Dead Bugs
3 x 10
B. In Pairs: 40 min AMRAP:
500/450m Ski
1000/900m Bike Erg
500/450m Row
*Change partner each movement.
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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