Fitness:
A. 5 Sets: alt every 1:30
A1. 5 Single Leg Box Deadlifts
A2. 5 Weighted Ring Dips
B. 6 Rounds: 1 min work, 1 minute rest
100m Sprint
3 Deadlifts (80/60kg)
Max Bike Erg Calories in the remaining time
Performance:
A. In 16 minutes - Deadlift: 12 minutes to Set a new 3RM. Compare to 27/6/22
then 2s x 3r x 80% of today's 3RM.
B. 6 Rounds: 1 min work, 1 minute rest
100m Sprint
3 Deadlifts (100/70kg)
Max Echo Bike Calories in the remaining time
Sweat:
In Pairs: 40 Min AMRAP:
100m Torque Sled Push (50kg / Max R)
20 Burpee Box Jumps (24/20")
30/24 Calorie Ski
40 Back Rack alt Step Ups (20/15kg, 24/20")
50/40 Calorie Echo Bike
60/48 Calorie Row
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. 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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