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Wednesday 13.09.23

Updated: Sep 12, 2023

We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


For time:

In teams of 3 - 1001/701 Echo Bike Calories

Break up the work as desired


Compare to 24/9/22

Adam, Ed & Pat: 32.14


Performance:


See Fitness


Weightlifting:


A. Back Squat: 20 Rep Max Session 2/9

*All the 20 rep %s are based off your 5RM from last week

20 x 65%

16 x 65%


B. 5 DB Press + 5 DB Push Press + 5 DB Push Jerk

5 sets of the complex unbroken:


Compare to 18/9/19

Sean Sw: 112.5kg

Liz B: 80kg


Sweat:


For the few weeks we are out there is no Sweat class. However, you are more than welcome to do one of our weekly endurance workouts yourself.

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our 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.


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