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Kat

Monday 18.07.22

Fitness:

A. 5 Sets: alt every 1:30

A1. 10 Banded Hip Thrusts

A2. 5 Weighted Ring Dips


B. 12 Min AMRAP:

12 Deadlifts (70/47.5kg)

15 True Ring Rows

18/12 Echo Bike Calories

Performance:


A. In 16 minutes - Deadlift: 12 minutes to Set a new 5RM. Compare to 30/5/22


then 2s x 5r x 80% of today's 5RM.


B. 12 Min AMRAP:

12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

15 True Ring Rows

21/16 Calorie Ski

Barbell: (70/47.5kg)


Sweat:


In Pairs: 45 minute for max distance run.

Partner 1: 400m Run

Partner 2: Must be cycling at 85 RPM on the Bike Erg (damper 0) while Partner 1 is running.


10, 20, 30 and 40 minute mark:

5 x 10m dog sled pull and push 80/60kg

 

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 Competitors 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. 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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