Fitness:
A. Cycle Week 9: Deadlift - 7s x 3r x 73% (of 3RM) (OT2M)
B. 3 Rounds for reps
Minute 1: Echo Bike Calories
Minute 2: Row Calories
Minute 3: Ski Calories
Minute 4: 6 Plate Pushes (5m, 20kg)
Minute 5: Rest
*Your score is the lowest Calorie number for the Bike, Row or Ski. If you don't complete all Plate Pushes, your score is zero.
Performance:
See Fitness.
Sweat:
16 Min Max Calorie Row
*OT2M: 10 Russian Kettlebell Swings (24/16kg)
4 minutes rest
16 Min Max Calorie Bike Erg
*OT2M: 10 KB Gorilla Row (20/12kg)
4 minutes rest
4 Min AMRAP:
12 Cal Bike Erg
6 Cal Row
Score is total Calories over the 3 sections.
Weightlifting:
(0 - 16 min)
A. Pause Hang Power Clean (catch) + Hang Clean + Clean (OT2M)
4 x (1+1+1) x 50%, 4 x (1+1+1) x 60%
(20 - 35 min)
B. Cycle Week 9: Deadlift - 7s x 3r x 73% (of 3RM) (OT2M)
*If you did this in class do 7s of 10m Farmer's carry walks (moderate load)
(36 - 44 min)
C . Pressing Snatch Balance (OT2M)
5s x 2r. Start at barbell and build if possible.
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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