Fitness:
A. Back Squat 5-5-5 (15 minutes to complete)
Build to a moderate but conservative weight to go across with.
B. 15 min AMRAP:
600m Run
3 Rounds of Cindy
400m Run
2 Rounds of Cindy
200m Run
1 Round of Cindy:
Cindy:
5 Pull Ups
10 Push Ups
15 Squats
Performance:
A. Back Squat (20 minutes to complete)
5 x 65%
5 x 75%
Max x 85%
5 x 75%
Max (-2) x 65%
B. Murph Prep Wk 6/8
15 min AMRAP
20 Pull-ups
30 Push-ups
40 Air Squats
*If you are intending to do Murph, ensure you choose this option.
Sweat:
A. 10 min alt OTM:
Odd: 20 DB Hip Thrusts
Even: 5 KB Gorilla Row (e side)
B. 30 min OTM:
M1: 5 x 5m Plate Push (20kg)
M2: 10 Box Jumps (30/24")
M3: 15/12 Calorie Ski
M4: Max Calorie Echo
M5: Rest
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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