Fitness:
A. Elevated Split Squat
6s x 5r (OT2.5m)
*Both feet on a red plate.
B. Every 90 second for 4 rounds (12 minutes:
0 - 1:30:
8/6 Calorie Bike Erg Max Ring Dips in the remaining time
1:30 - 3:00
8 alt 2xDB Hanging Step Ups (22.5/15kg)
Max Burpee Box Jump Over in the remaining time (24/20")
Performance:
A. Cycle Week 6: Front Squat 6s x 5r x 75% (of 3RM) (OT2.5M)
B. Every 90 second for 4 rounds (12 minutes:
0 - 1:30:
Max Muscle Up
1:30 - 3:00
8 alt 2xDB Hanging Step Ups (22.5/15kg)
Max Burpee Box Jump Over in the remaining time (24/20")
Sweat:
30 Min AMREP:
500m Bike Erg
250m Ski
1-2-3-4-5- 6 etc Dog Sled Pull & Push (10m, 80/60kg) Weightlifting: *Prior to joining each Weightlifting class, you must complete the 5-minute Weightlifting warmup. The warm-up can be found in the recovery area of the gym.
(0 - 10 min)
Low hang Power Clean (OT45s)
3s x 1r x 70-75%
10s x 1r x 80-85%
(15 - 30 min)
B. Cycle Week 6: Front Squat 6s x 5r x 75% (of 3RM) (OT2.5M)
*if you did this in class, do:
Snatch Pull:
6s x 2r x 90%, 90%, 100%, 100%, 110%, 100%
(34 - 44 min)
C. Push Press: 4 x 5 x 77.5%
then 5+ at 70% (OT2M)
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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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