Fitness:
"Fight Gone Bad"
3 rounds, 1 min per station, for max reps of:
Wall Ball (9/6kg, 10/9 ft)
Sumo Deadlift High-pull (34/25kg)
Box Jump (20" both)
Push Press (34/25kg)
Row Calorie
Rest 1 min
Compare to 31/5/19
S Sweeney: 386
L Bellis: 350
Performance:
See fitness
Bulletproof Strength Class:
1. 5 Rounds for load:
12 Banded KB Deadlift (2s hold at top, 3s lower
12 Lat Pull downs
2. 5 Rounds to build to a heavy set of 12 alt KB Bench Press + 50m KB Front Rack Carry
3. 12 Min OTM:
45 sec work / 15 sec transition:
Double KB Front Rack Hold
Goblet Squat Hold
Weighted Hollow Hold
Chest to Ring Holds
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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