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Monday 25.03.24

Updated: Mar 25

Easter long weekend hours: Friday: Closed Saturday: Normal Sunday: Closed Monday: 8am Barbell / 9am CrossFit Fitness:


A. Back Squat: 5-5-5-5-5

*Build to a challenging 5


B. 15 min AMRAP:

60 Double Unders

20 Goblet alt Lunges (24/16kg)

20 Push Ups

20 Kettlebell Swings (24/16kg)


Performance (Open and Quarterfinal focus):

A. Back Squat: In 15 minutes

5 x 70%

3 x 80%

Max @ 90%


B. For time:

3 rounds of -

60 Double Unders

10 SA DB Overhead alt Lunges (e side) (32.5/22.5kg)

15 Kipping HSPU

into

3 rounds of -

50 Crossover Singles

20 alt DB Snatches (32.5/22.5kg)

12 Strict HSPU

*15 min time cap

Sweat: A. 3 Rounds:

20 sec Weighted Tuck hang

15 Banded Face Pulls

10 Single leg Hip Thrusts

B. 4 Rounds for reps

5 min work / 2 min rest

30/24 Calorie Row

15/12 Calorie Ski

Max Echo Bike in the remaining 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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