Fitness:
A. 12 minutes to complete:
Back Rack Step Ups: 5s x 5r
*Build to a heavy but quality 3.
B. For time:
21 Dumbbell Thrusters (15/10kg)
150m Run
3 Rope Pulls (10m / 60/40kg)
15 Dumbbell Thrusters (15/10kg)
150m Run
2 Rope Pulls (10m / 60/40kg)
9 Dumbbell Thrusters (15/10kg)
150m Run
1 Rope Pull (10m / 60/40kg)
(10 min cap)
Performance:
A. 12 minutes to complete:
Week 3 of 5/3/1 Front Squat:
Minimum 2 warm-up sets, 5 x 75%, 3 x 85%, 1+ x 95%
B. For time:
21 Thrusters
150m Run
3 Rope Climbs
15 Thrusters
150m Run
2 Rope Climbs
9 Thrusters
150m Run
1 Rope Climb
Barbell: (42.5/30kg)
Sweat:
40 Min OTM: (8 Rounds)
M1: 5 Dead Ball Shoulder (65/45kg)
M2: 10m Dog Sled Pull & Push (125/100kg)
M3: 15 Single Arm Hanging DB Box Step over (22.5/15kg)
M4: 20/15 Calorie Bike Erg
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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