Fitness: 1. Razor Curl 5 x 5
*superset each set with
10 Side Plank Banded Pulldowns
2. For total reps
20 alt Hang DB Power Snatch (22.5/15kg)
200m Run
20/15 Calorie Bike Erg
20 Ring Rows
4 minutes work / 4 minutes rest
3 minutes work / 3 minutes rest
2 minutes work / 2 minutes rest
1 minute work / 1 minute rest
1 minute work / 1 minute rest
1 minute work / 1 minute rest
*After your rest, continue on from where you finished previously Performance: 1. See Fitness
2. For total reps
20 alt Hang DB Power Snatch (22.5/15kg)
200m Run
20/15 Calorie Echo Bike
20 Ring Rows
4 minutes work / 4 minutes rest
3 minutes work / 3 minutes rest
2 minutes work / 2 minutes rest
1 minute work / 1 minute rest
1 minute work / 1 minute rest
1 minute work / 1 minute rest
*After your rest, continue on from where you finished previously Gymnastics: Ring Series 2/3: Ring Muscle Ups (Check out our Gymnastics schedule here: https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)
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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