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Kat

Monday 29.05.23

 

Fitness:


A. Back Squat 5-5-5 [across] (16 minutes to complete)

*Go a little heavier than last week.


B. 20 min AMRAP:

200m Run

10 Pull Ups

20 Push Ups

30 Squats

250/200m Ski


Performance:


A. Back Squat: 16 minutes to complete

3 x 70%, 80%

3+ x 80%

3 x 80%

5+ x 70%


B. 16 min AMRAP: (last week of Murph Prep)

800m Run

into

Max Rounds:

5 Push Ups

5 Pull Ups

5 Push Ups

15 Air Squats

then at the 16 min mark:

800m Run for time


Sweat:


A. 3 Rounds:

A1. 10 Monkeyfoot Knee Raises + 10 Monkeyfoot hamstring Curls

A2. 30 sec Weighted Plank


B. 4 Rounds: 6 min work, 3 min rest

600/500m Row

2 min Ski @ 2.15 male 2.30 female 500m (you cannot exit the machine until your average is at or below the target).

Max Calorie Echo Bike in the remaining time:

*Score is total calories.

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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