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Kat

Monday 29.07.24


A. Back Squat: 15 minutes to complete:

10-8-6-6-6

*Keep increasing load so the final set only has one rep in reserve.


B. 15 min AMRAP:

12 V Ups

10 Hang Power Cleans (42.5/30kg)

12/8 Calorie Bike Erg

10 Pull Ups

Performance:

A. Back Squat: 15 minutes to complete

10 x 60%

8 x 65%

6 x 70%

6 x 75%

6 x 80%


B. 15 min AMRAP:

12 Toes to Bar

10 Hang Power Cleans (52.5/37.5kg)

12/8 Calorie Echo Bike

10 Chest to Bar Pull Ups

- 1 min rest -

*3 min cap on the working section, if you aren't certain you will get it done - reduce the reps. Sweat:

A. 3 Rounds

1 min Sorensen Hold

10 Ab Wheel Rollouts


B. 5 Rounds, starting every 4 minutes

3 min AMREP:

20x 10m Shuttles

12/9 Ski Erg Cals

Max Standing Bike Erg Cals (damper 10) in the remaining time

- 1 min rest between rounds -

 

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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