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Kat

Monday 17.06.24

Fitness


A. Back Rack alt Reverse Lunges:

10 minutes to complete: 10-8-6-10

*Try to do the same loads as last week with the extra reps.


B. 5 Rounds:

3 min work / 1 min rest

6 Russian KB Swings (32/24kg)

6 Push Ups

9 Air Squats


Compare to 4/3/22

Cam G: 26

Performance:

A. See Fitness


B. "The Chief"

5 Rounds:

3 min work / 1 min rest

3 Power Cleans (60/42.5kg)

6 Push Ups

9 Air Squats


Compare to 4/3/22

Scott S: 33.241 rounds

Kat B: 27.222 rounds Sweat: A. 10 min alt OTM:

Odd: 30 sec Banded Abduction Pulses

Even: 30 sec Slider Jacknife


B. Every 6 minutes for 30 minutes (5 sets)

1000/900m Bike Erg

12 Burpee Box Jump Over 24/20"

500/450m Row

 

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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