Fitness:
For time:
3 Rounds
20 Front Squats (52.5/35kg)
15 Box Jumps (24/20")
10 Strict Pull Ups
1 minute rest
then,
200m DB Farmer's carry
DB: (22.5/15kg)
Performance:
For time:
20 Front Squats
15 Box Jumps (24/20")
10 2x KB Deadlifts
1 minute rest
15 Overhead Squats
15 Box Jumps (24/20")
10 2x KB Deadlifts
1 minute rest
10 Thrusters
15 Bar Muscle Ups
10 2x KB Deadlifts
1 minute rest
200m KB Farmers Carry
Barbell: (52.5/35kg)
Kettlebells: (32/24kg)
Sweat:
5 Rounds:
4 min AMRAP / 4 min rest
15/12 Row Calories
15/12 Ski Calories
15/12 Bike Erg Calories
12/9 Row Calories
12/9 Ski Calories
12/9 Bike Erg Calories
9/6 Row Calories
9/6 Ski Calories
9/6 Bike Erg Calories
Compare to 14/3/22
Weightlifting:
(0 - 15 min)
A. Build to a heavy 3 position Power Clean:
(Mid thigh, just below knee & floor). You can dump for the rep on the floor.
B. (15 - 25 min)
Tempo Front Squat (33X1)
2s x 3r x 70%
1s x 3r x 70%+ if able with quality
(30 - 45 min)
C. 1-2-3-4-5-6-7-8-9-10
Deadlift (50% of 1RM)
Press (65% of 1RM)
*15 min time cap.
Compare to 4/2/22
Pete D: 9.14
Jen H: 8.15
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 Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
Comentarios