Fitness: 1. Cycle W8 - Deadlift: 15 minutes to build to a 5RM *If you missed last week, this week do the 5 x 5 @ 85% and then next week do the 5RM
2. For Time:
500/400m Row
21 Deadlifts
21 Push Jerks
500/400m Row
15 Deadlifts
15 Push Jerks
500/400m Row
9 Deadlifts
9 Push Jerks
Barbell – (50/35kg)
Performance: 1. See Fitness
2. For Time:
500/400m Row
21 Power Cleans
21 Push Jerks
500/400m Row
15 Power Cleans
15 Push Jerks
500/400m Row
9 Power Cleans
9 Push Jerks
Barbell – (60/42.5kg)
Sweat: 5 Rounds
4 minutes work, 2 minutes rest
30 Single DB alt Step Ups (22.5/15kg)
30/23 Calorie Echo Bike
Max Russian KB Swings (24/16kg) in the remaining time
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.
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