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Kat

Monday 15.04.24

Fitness:


A. Back Squat: Build to a heavy 2 rep in 15 minutes


B. 12 min AMRAP:

4 Strict Chin Ups

8 Hanging DB alt. Reverse Lunges (22.5/15kg)

12/8 Calorie Echo Bike


Performance (Open and Quarterfinal focus):

A. See Fitness


B. 4 min AMRAP

2 Bar Muscle Ups

4 Hang Squat Clean (50/35kg)

6 Shoulder to Overhead


- 4 min rest -


Then repeat.

Sweat:

A. 5 sets for load:

Sled Rope Pull into Sled Push

*Aim to go a little heavier than last week


B. 4 Rounds for reps:

6 minutes work, 2 minutes rest

20/15 Calorie Ski

20 Box Jumps (24/20")

20/15 Calorie Row

20 Russian KB Swings (32/20kg)

Max Calorie Echo Bike in the remaining time

*Aim for a consistent output across the 4 rounds

 

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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