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Kat

Monday 30.09.24


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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