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Monday 15.01.24

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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