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Kat

Monday 27.11.23

Please check your emails/the member slack page in regard to timetable changes this week.


Fitness:


A. 4 Rounds:

10 Hanging DB Deficit (2") alt Reverse Lunges

10 Slider Jacknives (2121 tempo)


B. In Pairs: One person working at a time

15 min AMRAP:

20 Box Jump Over (24/20")

30 Wall Balls (9/6kg)

40/30 Calorie Bike Erg


Performance (Open and Quarterfinal focus):


A. Back Squat: In 20 minutes

1 x 90%

5 x 73% (21X1 tempo)

5 x 77% (21X1 tempo)

Max @ 82% (21X1 tempo)


B. In Pairs: One person working at a time

15 min AMRAP:

20 Box Jump Over (30/24")

30 Dead Ball Wall Balls (12/9kg)

40/30 Calorie Echo Bike


Sweat:


A. 3 Rounds:

60 sec Sorensen Hold

30 sec max alt V Ups

*Approx 30 sec rest between movements.


B. Every 4 min x 5 sets

*3 min working window / 1min rest*

20 x 10m Shuttles

12/9 Cal Ski

Max cals C2 bike, standing @ damper 10 in 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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