Fitness:
A. Tempo Front Squat @ 31X1 (OT4M)
3-3-3-7
*Use the same weights as your last 3 sets last week or the week before (as long as your final set was challenging). With a target of hitting last week's final set of 5 for 7.
B. 15 min AMRAP:
14/12 Calorie Bike Erg
12 Hanging DB Elevated alt. Reverse Lunges (22.5/15kg, 2")
8/6 Bar Dips
6m Dog Sled Pull & Push (130/100kg)
Performance:
A. See Fitness
B. 15 minutes to complete 3 rounds for load and reps
5 Bench Press
- rest 30 sec -
10 Unbroken Strict Ring Dips (add load if able to still do UB)
- rest 30 seconds -
Max Strict Handstand Push Ups in 1 minute
- 2 minutes rest -
Sweat:
In teams of 3 for time:
5000/4400m Row
5000/4400m Bike Erg
*One person is rowing or biking. After every change, complete a 40m Sandbag (55/35kg) Sandbag Carry.
*OT5M (including the 0:00), all team members complete 8 burpees.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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