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Monday 12.02.24


On a 21 minute clock:

Minutes 0 -15

A. 16/12 Calorie Bike Erg

10 Front Squats (50/35kg)

8 DB Push Press (22.5/15kg)


B. Minutes 16 - 21

Max Calorie Ski Erg in 5 minutes


Performance (Open and Quarterfinal focus):


On a 21 minute clock:

Minutes 0 -15

A. 16/12 Calorie Row

10 Overhead Squats (50/35kg)

8 Strict Handstand Push Ups


B. Minutes 15 - 21

Squat Snatch: 6 minutes to work to a heavy single for the day.


Sweat:


10 min Bike Erg - Zone 2

5 min Ski - Zone 3

5 min Run - Threshold

5 min Ski - Zone 3

10 min Bike Erg - Zone 2

*Total Working Time - 35 min


*If you don't have a HR monitor:

Bike Ergs: Do nasal

Ski: keep a bit in the tank

Run: Max effort

 

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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