Fitness
A. Back Squat: Build to a challengng but quality 5 rep.
B. 7 min AMRAP:
7 Deadlifts (60/42.5kg)
7 Lateral Burpees
7 Goblet Squats (22.5/15kg)
Performance:
A. Squat Clean and Jerk: In 20 minutes complete
1 @ 93% In 14 minutes
3 x 2 x 80-84% in the remaining time
B. 7 min AMRAP:
7 Deadlifts
7 Hang Squat Cleans
7 Shoulder to Overhead
Barbell: (60/42.5kg) Sweat: 4 Rounds for time:
50/40 Calorie Row
50/40 Calorie Ski
50/40 Calorie Bike Erg
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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