Fitness:
*The Excel spreadsheet for the 12 weeks program can be found on the website under 'Resources'
Hanging
OTM x 8:
Side to side stationary swing. Do a set to your own level for quality.
1. Cycle W1 - Front Squat 7s x 8r x 58% OT2M (of 3RM)
2. 15 Min AMRAP:
30 Double Unders
15 Front Rack Reverse Lunges (42.5/30kg)
30 Double Unders
15/12 Bike Erg Calories
Performance: 1. See Fitness
2. 12 Min AMRAP:
30 Double Unders
15 Thrusters (42.5/30kg)
30 Double Unders
15/12 Echo Bike Calories
Sweat: 40 min AMRAP 200m Sled Drag (60/40kg)
100/75 Calorie Row
50m Backwards Plate Drag (25/20kg)
25 Burpee Box Jumps (24/20")
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.
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