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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