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Writer's pictureJason

Wednesday 04.08.21

Fitness: 1. Alt On the 2 min for 20 minutes:

A. 10 Anchored Single Leg DB RDL's.

B. 15-30 second Copenhagen Plank


2. For time: (15 min cap)

20/15 Cal Ski

150m Run

20 Box Jumps 24/20"

150m Run

20 Russian Swing (24/16kg)

150m Run

20 Box Jumps 24/20"

20/15 Cal Ski

Performance: 1. Deadlift W14/17

15 minutes to build to a 8RM. Then at the 17 and 20 minute mark hit 2s x 8r x 80% of todays max. Aim to go heavier than from the 17th of May week.


2. For time: (15 min cap)

20/15 Cal Ski

150m Run

20 Box Jumps 24/20"

150m Run

20 Devil Press (22.5/15kg)

150m Run

20 Box Jumps 24/20"

20/15 Cal Ski

Sweat: 30 Min AMRAP:

10 Box Jumps 30/24"

20m DB Bear Crawl (22.5/15kg)

30m Plate Push 20kg (6 x 5m)

400m Ski

500m Bike

 

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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