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Kat

Monday 07.02.22

 

Fitness:

A. Back Rack alt. Reverse Lunge: Build to a heavy 6 in 10 minutes

*Each step is a rep


B. For time

21-15-9

Deadlift (100/70kg)

Box Jump Over

Push Up

Echo Bike Calories

*Deadlift should be around 60%

(12 min cap)


Performance:


A. Open 21.4: 10 minutes to build to a 1RM Complex of: Deadlift + Clean + Hang Clean + Shoulder to Overhead


B. For time:

21-15-9

Deadlift (142.5/100kg)

Strict Handstand Push Up

Box Jump Over

*Deadlift should be around 70%

(12 min cap)

Sweat:


4 Rounds of 10 min on, 3 min rest

(52 mins)

For a score of Max Echo Bike Cals:

In 4 minutes: 900/750m Ski

In 4 minutes: 600m Hill Run

In 2 minutes: Max Calorie Echo Bike

3 minute walk recovery (must be moving)

*Ski and Run should be a consistent pace. If you finish them with more than 20 seconds before scheduled finish, you have a 30 second penalty on the Bike.

 

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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