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Kat

Sunday 12.12.21

 

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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