A. Back Squat. In 15 Minutes:
15-12-10-8
*start at a weight you know you can can 15 reps and build through the following sets.
B. 15 Minute AMREP:
Buy in: 800m Run:
5, 10, 15, etc
Kettlebell Swings (24/16kg)
Shuttle Run (7.5m)
*Up and back = 2 shuttles
Performance:
A. See Fitness
B. 15 Minute AMREP Ladder:
Buy in: 800m Run:
5, 10, 15, etc
2x DB Hang Power Clean & Jerk (22.5/15kg)
Shuttle Run (7.5m)
*Up and back = 2 shuttles Sweat: No sweat today.
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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