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Kat

Monday 16.10.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. 12 minutes to complete:

Elevated Reverse Lunge 5 x 5 (each side)


Compare to 17/10/22


B. 10 Min AMRAP:

4 Push Ups

8 Bent Knee Ring Rows

12 Goblet Squats (32/24kg)

16/12 Calorie Echo Bike

*If you did performance for part A, change the Goblet Squats to reverse lunges.


Compare to 17/10/22

Noel: 2 Rounds + 13 Echo Bike Cals


Performance:


A. 12 minutes to complete:

Week 2 of 5/3/1 Front Squat:

Minimum 2 warm-up sets, 3 x 70%, 80%, 3+ x 90%

*If you did this last year, look to use the same loads but aim for more on the 3+


Compare to 17/10/22

Jason W: 7 @ 128kg

Greta E: 10 @ 71kg


B. 10 Min AMREP:

1 2x DB Push Press

1 2x DB Box Step Over (24/20")

2 2x DB Push Press

2 2x DB Box Step Over (24/20")

3 2x DB Push Press

3 2x DB Box Step Over (24/20")

[Continue adding 1 rep per movement)


Dumbbell: (22.5/15kg)


Compare to 17/10/22

Nate S: 12 + 20 reps

Claire D: 9 + 3 reps


Sweat:


40 Min AMRAP:

500/400m Ski

1000/800m Bike Erg

500/400m Row

3 minutes rest


Compare to 16/10 22

El C: 5 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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