Fitness:
A. alt Reverse Lunge: 15 minutes to Build to a heavy 10.
B. 15 min AMRAP:
15 DB Goblet Squats (22.5/15kg
45 Double Unders
8 Strict Pull Ups
15/12 Calorie Bike Erg
Performance (Open and Quarterfinal focus):
A. Front Squat: 15 minutes to Build to a heavy 4. Leave a tiny bit in the tank.
B. 10 min AMRAP:
8 DB Thrusters (22.5/15kg)
45 Double Unders
15 Chest to Bar Pull Ups
12/8 Calorie Row
- directly into -
5 min AMRAP for quality
4 Strict Chin Ups
8 alt DB Reverse Lunges (22.5/15kg)
12/8 Calorie Row
Sweat:
16 min OTM;
M1: 12/9 Cal Echo Bike Cals
M2: 20 Russian Swings
M3: 12/9 Cal Ski Erg Cals
M4: 20 V Ups
around 5 min rest
Bike Erg:
16 min OTM:
M1: 10/7 Cals
M2: 14/10 Cals
M3: 18/13 Cals
M4: Max Calorie
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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