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Wednesday 16.06.21

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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