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Kat

Monday 19.06.23

 

Fitness:


A. Back Squat: Build to a challenging load in 16 minutes and then complete 3-3-3 across. Aim to go a little heavier than last week.


B. 15 min AMRAP:

3, 6, 9, 12 etc

Pull Up

Box Jump Over (24/20")

Calorie Ski


Performance:


A. Back Squat: 16 minutes to complete.

5 x 65%

5 x 75%

5+ x 85%

5 x 75%

5+ x 65%

*If you did this 4 weeks ago, add between 2.5 & 5kg on all of your sets. Target the same or more reps with your 5+ set than last time.


B. Every 3 min for 15 minutes

15 Chest to Bar Pull Ups

15 Box Jump Over (24/20")

10 Clean & Jerks (70/47.5kg)

*Each round in for time with a 2-minute cap per round. Adjust the Clean & Jerk loading to ensure they get finished.


Sweat:


45 min AMRAP:


100/70 Calorie Ski

- 3 min rest -


10 Rounds:

10m Dog Sled Pull & Push (70/50kg)

5 Burpee Box Jumps (24/20")


- 3 min rest -


Max Bike Erg Calories in the remaining time

 

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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