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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