We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:
A. Back Squat: 16 minutes to complete:
3 sets of 2 reps across. Aim to add a little more weight than last week.
B. 3 Rounds for time:
20 Strict Abmat Sit Ups
20 Wall Balls (9/6kg)
20/15 Echo Bike Calories
(15 min cap)
Performance:
A. Back Squat: 16 minutes to complete
3 x 70%
3 x 80%
3+ x 90%
3 x 80%
3+ x 70%
*If you did this a month ago, then add 2.5kg if your 1RM is under 100kg or add 5kg too all your lifts if your 1RM is over 100kg. Check your old 3+ and aim to match or increase that.
B. For time
40-30-20-10
Wall Balls (10ft, 20/14lbs)
Bike Erg Cals
(Female Cals: 40, 32, 24, 16, 8)
*15 min cap
Sweat:
"Row Golf"
1:00 work / 1:00 rest x 18 Rounds
Score: Male / Female
Eagle: >335m / >295m
Birdie: >320m / >280m
Par: >300m / >265m
Bogey: >280m / >250m
Double Bogey >260m / >235m
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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