Fitness:
A. On the 1:30 for 5 Rounds
M1. 5 Back Rack Lunges (e side)
M2. 10 Supported Dumbbell Row (e side)
M3. 15 Dumbbell Hip Thrust
B. 5 Min AMRAP:
21 Goblet Squats
21 Abmat Sit Ups
15 Goblet Squats
15 Abmat St Ups
9 Goblet Squats
9 Abmat Sit Ups
Compare to 18/1/21
Ryan M: 1 + 19 Sit Ups
Carina E: 1 + 12/15 Goblet Squats
Performance:
A. Front Squat: Establish a 1RM Establish a 1RM in 25 minutes
B. CrossFit Open 11.3
Complete as many reps in 5 minutes of:
1 Squat Clean (75/50kg)
1 Jerk (75/50kg)
*You must complete a Squat Clean before jerking.
Compare to 6/4/19
Sean Sw: 44 reps
Rach D: 50 reps
Sweat:
Week 4 of C2 Bike Progressions:
*Reccommended to wear bike shorts.
Prep:
5 min C2 Bike – start at 0 damper and increase every minute, maintain a constant 1000m pace (nose breathing only)
Main
20 min C2 Bike @ 90-95% of 20 min average from Week 1 (for the final minute push to a max effort)
5-minute easy spin recovery
Repeat first 20 minutes
Immediately into:
Post:
5 Min C2 Bike @ damper 0 at the highest RPM you can maintain while subjectively recovering (nose breathing only)
Weightlifting:
A. Front Squat: Establish a 1RM
B. Clean: Build to a heavy single for the day, then complete 2 x 2 x 80% of that.
*Refer to Monday if you did the Front Squat in the class.
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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