Fitness:
A. For time:
1500/1200m Row
40 DB Box Step Ups (22.5/15kg)
1000/800m Row
30 DB Box Step Ups (22.5/15kg)
500/400m Row
20 DB Box Step Ups (22.5/15kg)
*1 x DB and 20" box for both.
*26 min time cap
Performance:
A. For time:
1500/1200m Row
40 DB Box Step Ups (22.5/15kg)
1000/800m Row
30 DB Box Step Ups (22.5/15kg)
500/400m Row
20 DB Box Step Ups (22.5/15kg)
*2 x DB and 20" box for both.
*26 min time cap Weightlifting:
(0 - 20 min)
Power Snatch + Overhead Squat: Build to 85% (whichever is lower) and then hit 3 complexs at that weight.
(20 - 35 min)
2 Push Press + Split Jerk: Aim to build to the same complex as last week
(35 - 45 min)
Deadlift: 10-10-10
*Touch and go. Start at 50% and build, keep technical.
Sweat:
A. 16 min alt OTM:
Odd: 10 Russian KB Swings
Even: 5 Pull Ups
B. 20 minute AMRAP
15/10 Bike Calories for Time
- rest 30 Seconds after each set -
*Score = total cals accumulated
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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