Fitness: 1: Max Power in 30 seconds on Dog Sled (3 attempts)
*Must use 10m length
**Push or Pull, do whatever you like in the 30 seconds.
Power = Weight x distance (in this setting)
2: 2 Rounds for total distance
2 minute Bike Erg for max distance
2 minute rest
4 minute Ski for max distance
2 minute ret Performance: See Fitness Bulletproof Strength Class: 1. Stalder lift (5s eccentric)
5s x 8r
super set with
12 supine pull overs
2. Seated behind the Neck Press
5s x 8r
super set with
12 each side Single leg calf raises
3. 15 Minutes for quality
10 ATG Split Squat
10 single leg foot elevated hip thrust
10 hammer curl
10 DB tricep kick back
10 bent over row Open Gym 10am - 12pm: Please remember to sign in.
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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