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Fitness:
A. Every 90 seconds for 4 sets:
8 Back Rack Reverse Lunges
B. 4 Rounds: 4 mins work, 2 mins rest
1 Min AMRAP Pull Ups Ups, then
7 Burpee Box Jump Overs and max Bike Erg Cals in the remaining time
Performance:
A. Every 90 seconds for 4 sets:
Squat Clean + Hang Squat Clean + Jerk @ 85-90% of complex from 10th Jan.
*If you didn't do this then, start easy and gradually add load.
B. 2 Rounds: 4 mins work, 2 mins rest
1 Min AMRAP Bar Muscle Ups, then
7 Burpee Box Jump Overs and max Echo Bike Cals in the remaining time
- directly into
2 Rounds: 4 mins work, 2 mins rest
1 Min AMRAP Chest to Bar Pull Ups, then
7 Burpee Box Jump Overs and max Echo Bike Cals in the remaining time
Score is total Muscle Ups, Pull Ups and Calories
Sweat:
8 Rounds:
3 minutes work, 90 seconds rest
500/400m Ski Erg
Odd sets: Max Double Dumbbell Box Step Overs (22.5/15kg / 24/20")
Even sets: Devil Press (22.5/15kg)
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 Competitors 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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