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Writer's pictureJason

Monday 07.11.22

 

Fitness:


A. 12 minutes to complete: 5s x 10r Back Rack alt Reverse Lunges.


B. 15 Min AMRAP:

20 Russian Kettlebell Swings (32/24kg)

15 Sit Ups

10/7 Calorie Echo Bike

5 Strict Pull Ups

Performance:


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


B. 15 Min OTM:

M1: 10-15 Deadlifts (100/70kg)

M2: 10-15 Toes to Bar

M3: 10-15 Power Snatch (42.5/30kg)

M4: 10-15 Chest to Bar Pull Ups

M5: 9/6 Calorie Bike Erg

*The target here is maintain a similar output across the 3 rounds and move smoothly and efficiently.


Sweat:


For time:

Echo Bike: 4x Bodyweight in Calories

E2MOM (Not including 0) complete 8 alternating Hang Dumbbell Snatch (22.5/15kg)

 

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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