Fitness:
1. Build to a heavy 5 Rep Deadlift (stop and reset) in 15 minutes. 2. AMRAP 10: 1 Box Jump (24″/20″) 1 Deadlift (60/40kg) 1 Push Up 2 Box Jumps (24″/20″) 2 Deadlifts (60/40kg) 2 Push Ups 3 Box Jumps (24″/20″) 3 Deadlifts (60/40kg) 3 Push Ups … Add 1 Rep Per Round
Performance:
1. Build to a heavy complex in 15 minutes: 1 Power Clean + 2 Front Squats + 3 Push Jerks 2. AMRAP 10: 1 Burpee Box Jump (24″/20″) 1 Push Jerk (52.5/37.5kg) 2 Burpee Box Jumps (24″/20″) 2 Push Jerks (52.5/37.5kg) 3 Burpee Box Jumps (24″/20″) 3 Push Jerks (52.5/37.5kg) … Add 1 Rep Per Round
Sweat:
OTM x 40: Odd: Bike Erg Even: Ski Erg Your score is the lowest number you hit for any minute of either the Bike or Ski (Mikko Style). The Ski is most likely going to be harder, send it there and recover on the bike and be ready on the Ski early.
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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