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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