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Kat

Monday 11.07.22

Fitness:

A. 5 Sets: alt every 1:30

A1. 10 Landmine Facing Single Leg RDL

A2. 5 Weighted Ring Dips


B. 3 Rounds for time:

35/28 Calorie Row

20 alt Lunges

Round 1: 2x KB Front Rack

Round 2: 2x KB Hanging

Round 3: 1x KB Goblet

Kettlebell: (16/12kg)

*15 min cap

Performance:


A. In 16 minutes - Deadlift: 12 minutes to Set a new 8RM. Compare to 2/5/22


then 2s x 8r x 80% of today's 8RM.


B. 3 Rounds for time:

35/28 Calorie Row

20 alt Lunges

Round 1: Back Rack

Round 2: Front Rack

Round 3: Overhead

Barbell: (43/29kg)

*15 min cap


Sweat:


In Pairs: 45 min AMRAP:

One person working at a time

5 Dead Ball over the Shoulder (45/35kg)

10 Burpee Box Jump Over ?24/20"

20/15 Cal Bike Erg (same time)

300m Wheelbarrow Push (60/40kg on)

40m Dead Ball Push (20/15kg)

 

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 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. 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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