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Kat

Monday 24.01.22

 

Fitness:

A. Front Squat (OT3M)

Max reps @ 83%

Max reps @ 79%

Max reps @ 75%

*Leave one rep in the bank each set.


B. 2 Rounds for time:

50 Calorie Row

40 alt Dumbbell Snatch (22.5/15kg)

30 Wall Balls (9/6kg)

20 Burpee Box Jump Overs

10 Chest to Bar Pull Ups

*20 min cap


Performance:


A. See Fitness


B. 2 Rounds for time:

50 Calorie Row

40 alt Dumbbell Snatch (22.5/15kg)

30 Wall Balls (9/6kg)

20 Burpee Box Jump Overs

10 Bar Muscle Ups

*20 min cap

Sweat:


10 Rounds of: 3 min work / 1 min rest

10/7 Cal Row

10/7 Cal Echo Bike

10/7 Cal Ski

10/7 Cal Bike Erg

*Record your total rounds: Start from where you finished on the previous round.

 

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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