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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