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Kat

Monday 21.10.24

Fitness


A. Every 4 minutes:

5 Split Squats (e side)

- superset with -

15 Hollow Rocks


B. 3 sets

3 min AMRAP:

7 Front Squats

28 Plate Hops

7 Front Squats

28 Plate Hops

Max Cal Bike Erg in the remaining time

- 1 min rest -

Barbell: (50/35kg)


Performance:


A. Back Squat: In 18 minutes

6 x 70%

6 x 80%

3 x 90%

2 x 95%

*Only follow the %s if you have been following the WL lately.


B. Every 4 minutes for 12 minutes (each round for time)

7 Thrusters

28 Double Unders

7 Front Squats

28 Double Unders

7 Overhead Squats

28 Double Unders

*3 min cap per round. Reduce the load if you don't finish.

Barbell: (50/35kg) Sweat: On the 15 minute:

3 rounds: each for time:

50/35 Calorie Echo Bike

40/28 Calorie Ski

30/21 Calorie Row

20/14 Calorie Echo Bike

10/7 Calorie Ski

*12 min cap per round.

 

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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