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Kat

Saturday 21.01.23

Fitness:


In Pairs: 3 x 7 min AMRAPs. 1 person working at a time.

2 minutes rest between.


A. 21 Front Rack alt Lunges (40/30kg)

21 Bike Erg Calories


B. 15 Front Squats (50/35kg)

15 Lateral Burpees


C. 9 Power Cleans (60/40kg)

9 Push Ups


Performance: In Pairs: 3 x 7 min AMRAPs. 1 person working at a time.

2 minutes rest between.


A. 21 Overhead Squats (40/30kg)

21 Echo Bike Calories


B. 15 Thrusters (50/35kg)

15 Lateral Burpees


C. 9 Power Cleans (60/40kg)

9 Handstand Push Ups Competitors Class:

A. OTM x 12 (3 rounds)

M1: 30 sec Kettlebell Drag though

M2: 15 sec (e side) Side Plank on Knee & Elbow, Lateral Leg Life Hold

M3: 30 sec Kneeling Landmine Antirotations

M4: 15 sec (e side) Low to High Banded Woodchop


B. On a 36-minute running clock

At the 0:00

21-15-9

Overhead Squat (43/29kg)

Kipping HSPU


At the 12:00

15-12-9

Deadlift (140/95kg)

Strict HSPU


At the 24:00

9-7-5

Power Clean (80/60kg)

Burpee Box Jump Over

*8 min cap on each workout.

 

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 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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.



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