Fitness:
1. Cycle W9 - Front Squat: 7s x 3r x 73% OT2M. After each set complete 3 ATG Split Squats on each side.
*If you didn't do the 5RM last week, do it this week.
2. 15 Min AMRAP:
21 alt DB Snatch
18 DB Goblet alt Lunge
15 Lateral Burpee Over DB
12 Pull Ups
Dumbbell: (22.5/15kg)
Performance: 1. See Fitness
2. For time:
21-15-9:
Power Snatches
Chest To Bar Pull-Ups
Directly into…
21-15-9:
Overhead Squats
Lateral Burpees
Barbell – 43/29
Sweat: In Pairs:
15 Min Max Calorie Row
Change every 25/20 Calories and complete 5 Burpee Box Jump Overs
2 minute rest
15 Min Max Calorie Echo Bike
Change every 20/15 Calories and complete a 30 second Sandbag hold (45/25kg)
Post: 3 x 1 Min weighted Sorensen hold.
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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