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Writer's pictureJason

Monday 05.12.22

 

Fitness:


A. 12 minutes to complete: Elevated Back Rack Reverse Lunge: 4 x 10

*Complete 10 on one leg before doing 10 on the other.


B. OTM x 16:

M1: 15-20 Goblet Squats

M2: 12-20 Bike Erg Calories

M3: 15-20 Kettlebell Swings

M4: 12-20 Calorie Row

*Aim to maintain a consistent or start slowly and gradually increase reps across the workout.

Kettlebell: (24/16kg)

Performance:


A. 12 minutes to complete: Third wave & Week 1 of your 5/3/1 Front Squats: 5 x 65%, 75% and 5+ x 85%. *Refer to the spreadsheet for your increases.


B. OTM x 16

M1: 100m Run + 4-8 DB Box Step Over on Rounds 1 & 2, Devil Press on rounds 3 & 4

M2: 10 - 50 sec: Echo Bike easy spin

M3: 4 Wall Walks + 4-8 Power Snatch (60/42kg)

M4: 10 - 50 sec: Echo Bike easy spin

Modify the reps or loads to allow you to get a minimum of 4 reps of the 2 movements.

Dumbbell: (22.5/15kg)


Sweat:


5 Rounds, 5 min work / 2 min rest:

3 Dog Sled Pull & Push (100/70kg)

6 x 10m Sandbag Carry Shuttle (55/35kg)

9 Devil Press (22.5/15kg)

12/9 Calorie Ski

15 Single DB Box Step Over (22.5/15kg)

Max Calorie Bike Erg in the remaining time

 

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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