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Kat

Monday 23.10.23

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. Back Rack alt Reverse Lunge: 5 x 10


B. 5 Rounds: 2 min work / 1 min rest

6 Pull Ups

12 Goblet Squats (22.5/15kg)

18/15 Bike Erg Calories

*Continue on from where you finished before the rest.


Performance:


A. 15 minutes to build to a heavy 5 Back Squat.


B. 2 sets: 2 min work / 1 min rest

6 Chest to bar Pull Ups

9 Hand Release Push Ups

12/10 Calorie Row


- directly into -


3 sets: 2 min work / 1 min rest

3 Bar Muscle Ups

6 DB Thrusters (22.5/15kg)

12/10 Cal Row

*Continue on from where you finished


Sweat:


Every 6 minutes x 6 sets (40 minutes)

500/450m Bike Erg

400m Run

300/250m Ski

Score is overall time

 

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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