Fitness: 1. Alt On the 2 min for 20 minutes:
A. 10 Good Mornings
B. 20 Supine Banded Leg Extensions
2. On The 4 Min x 3:
6 Plate Push (25kg / 5m)
9 Kettlebell Swing (32/20kg)
15/12 Calorie Echo Bike
Performance: 1. Deadlift W16/18
15 minutes to build to a 3RM. Then at the 17 and 20 minute mark hit 2s x 3r x 80% of today's max. Aim to go heavier than 21/7/21
2. See Fitness
Sweat: 15/14k C2 Bike for time
Set Bike to 15/14k and start on the 3 damper.
At 12k, switch to 7
At 10k, switch to 4
At 8k, switch to 10
At 6k, switch to 1
At 5k, switch to 10
At 4k, switch to 4
At 3k, switch to 6
At 2k, switch to 3
At 1k, switch to 6
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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