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Kat

Monday 29.04.24

Fitness:


Repeat week from this time last year:

A. 15 minutes to find a 5RM Tempo Front Squat @ 32X1


Compare to 1/5/23

Nate/Jason: 121kg

Jen/Nat: 70kg


B. 15 min AMRAP:

200m Run

20m Slider Leg Drag (2 x 10m)

10 Push Ups

20/15 Calorie Bike Erg

10 Bent Knee Ring Rows

5 Bar Dips


Compare to 1/5/23

Cam W/Matt Bi: 3 + 200m


Performance (Open and Quarterfinal focus):

A. See Fitness


B. 15 min AMRAP:

200m Run

20m Handstand Walk (2 x 10m)

20 Push Ups

20/15 Calorie Echo Bike

10 Bar Dips

10 Push Ups


Compare to 1/5/23

Nate: 3 + 20 Push ups

Sweat:

"Broken 300"

Row for time:

100/80 Cals for Time

rest 2min

80/65 Cals for Time

rest 1:45

60/48 Cals for Time

rest 1:30

40/32 Cals for Time

rest 1:15

20/16 Cals for Time


*Score is total time. Sets all the work and rest up on variable intervals on a PM5.

 

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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