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Fitness:
A. Back Squat: (OT2M)
3s x 1r x 87-90%
3s x 1r x 92-94+%
*Complete the 2-3 singles @ 92-94+% if the 90%s are successful. Keep the reps smooth and not slow and grindy. If a set gets slow and grindy, drop it back 5% and stay there.
B. 15 Min AMRAP:
15/12 Calorie Row
12 Deadlifts (70/45kg)
9 Paralette Push Ups
6 Strict Pull Ups
Performance/Open Track:
A. See Fitness
B. 15 Min AMRAP:
15/12 Calorie Row
12 Dual Dumbbell Power Cleans
9 Dual Dumbbell Shoulder to Overhead
6 Bar Muscle Ups
Dumbbells: (22.5/15kg)
Sweat:
Warm Up:
8 Rounds:
10m Backwards Torque Sled Drag
10m Torque Sled Push
Torque (50kg 3/2)
*After every second round complete 20 Tib Raises.
6 Rounds:
C2 Bike: 60 sec standing (damper 10)
C2 Bike: 60 sec seated (damper 5)
- 30 seconds rest -
2 minute row @ 2:10/2:25
- 30 seconds rest -
Score is total Bike Cals
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.
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