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Kat

Monday 12.06.23

 

Fitness:


A. Back Squat: Build to a challenging load and then complete 3-3-3 across. Aim to go 5-10% heavier than your 5-5-5 from 2 weeks ago


B. 2 Rounds (16 min work total)

3 min AMRAP:

15 Pull Ups

15 alt DB Snatches (22.5/15kg)

Max DB Goblet Squats in the remaining time (22.5/15kg)


- 1 min rest -


3 min AMRAP:

15 Toes to Bar

15 alt DB Snatches (22.5/15kg)

AMRAP Burpees Over DB in the remaining time


- 1 min rest -


Performance:


A. Back Squat: 16 minutes to complete:

5 x 75%

3 x 85%

1+ x 95%

5 x 75%

5 x 75%

5+ x 65%


*if you did these last Saturday then today complete the back off the following loading:

5 x 40%, 50%, 60%, 70%, 50% 10 x 40%


B. 2 Rounds (16 min work total)

3 min AMRAP:

15 Goblet Squats (22.5/15kg)

15 DB Snatches (22.5/15kg)

AMRAP Bar Muscle Ups in Remaining Time


- 1 min rest -


3 min AMRAP:

15 Goblet Squats (22.5/15kg)

15 DB Snatches (22.5/15kg)

AMRAP TTB in the remaining time


- 1 min rest -


Sweat:


A. 3 Rounds:

20 lateral banded walks (each way)

1 min face down chinese plank


B. 5 Rounds of 30 work, 30 rest

Kettlebell Swings (32/24kg)

KB Bear Rows (24/16kg)

Reverse Sandbag Lunges (35/25kg)

No push up Burpee

Bike Erg Calories

 

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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