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katrina.e.birch

Sunday 30.01.22

 

Fitness:


30 Min OT2M: (3 Rounds)

1. 60 sec Supine Bar Hang (10 off, 10 on)

2. 50m Plate Push (20kg)

3. 40 sec Wall Handstand Hold

4. 300m Run

5. Max Calorie Bike Erg


Performance:


See Fitness.


Bulletproof Strength:


A. 5 Sets

A1. 8 Landmine Bent Over Row

superset

A2. 12 Bench Sumo Deadlift


B. 5 Sets

B1. 8 Half Kneeling Landmine Press

superset

B2. 12 Banded Hack Squats


C. 3-5 Rounds for Quality:

20 Supine Pull Overs

20 Turkish Sit Ups

20 Cossac Squats

20 Upright Rows

20 Pallof Press

20 Muscle Clean and Jerk (20/15kg)

 

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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