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Kat

Monday 24.10.22

Updated: Oct 27, 2022

 

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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