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Kat

Monday 25.07.22

Updated: Jul 27, 2022

 

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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