Fitness:
10 min AMRAP:
10 Strict Pull Ups
20 Wall Balls (9/6kg, 10/9ft)
30/24 Calorie Ski
40 BW Walking Lunges
- 5 minutes rest -
4 min AMRAP:
500m Row
Max Rope Climbs in the remaining time
*Score is total Rope Climbs
Performance:
10 min AMRAP:
10 Chest to bar Pull Ups
20 Wall Balls (9/6kg, 10ft each)
30/24 Calorie Row
10 Chest to Bar Pull Ups
10 2x DB OH Walking Lunge Steps (22.5/15kg)
30/24 Calorie Row
- 5 minutes rest -
4 min AMRAP:
500m Row
Max Rope Climbs in the remaining time
*Score is total Rope Climbs
Sweat:
Sweat will return next week.
Weightlifting:
0 - 24 min:
A. In 20 minutes:
Build to 85% of 1RM Back Squat
Build to 85% of 1RM Press
Build to 85% of 1RM Deadlift
B. 3 minutes rest then hit a set of 20 Unbroken TnG Deadlifts. Make sure there is no elbow bend bounce or soft lockouts. No straps.
30 - 42 min
C. In 12 minutes max:
Banded Strict Handstand Push Ups: Accumulate 20 reps in Unbroken sets of 2, all for quality. Modify band as you go along if needed. Rest as long as you need to make the sets count.
*If 2 is tough BW, just stay with BW. If you don't have SHSPU, then 2 eccentrics in relatively quick succession, then have a good rest between.
42-45 min
D. DB Z Press: OTM x 3 sets
3 reps for max load.
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 you can follow on our Beyond the Whiteboard track. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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