Christmas & New Year holiday hours Fitness:
A. Back Squat: In 12 minutes work up to a heavy but technical 5, then do 2 sets of 5 at 80% of that.
B. 12 min alt OTM: (3 Rounds)
30 work / 30 rest
M1: Pull Ups
M2: Front Squat (42.5/30kg)
M3: Calorie Echo Bike
M4: Rest
Performance (Open and Quarterfinal focus):
A. Back Squat: In 16 minutes Work up to 95%,
then 3 x 3 x 50-60% (focus on speed and depth)
B. 12 min alt OTM: (3 Rounds)
30 work / 30 rest
M1: Chest to Bar Pull Ups
M2: Overhead Squat (42.5/30kg)
M3: Calorie Echo Bike
M4: Rest
Sweat:
40 min AMREP:
3000/2550m Bike Erg
2000/1700m Ski
2000/1700m Bike Erg
1000/850m Ski
1000/850m Bike Erg
500/425m Ski
500/425m Bike Erg
in the remaining time:
Max Echo Bike Calories
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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