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Kat

Wednesday 19.01.22

Updated: Jan 21, 2022

 

Fitness:


A. 10 Min AMRAP:

15/12 Calorie Row

12 Burpee Box Jumps (24/20")

9/6 Calorie Ski


- 5 minutes rest -


B. 7 Min AMRAP:

15/10 Bike Erg Cals

10 Burpees to 6" Target

5 Push Ups


- 5 minutes rest -


C. 3 Min AMRAP:

10 Dumbbell Hang Power Clean

6 Dumbbell Shoulder to Overhead

6 Dumbbell Step Ups

*For the Hang Power Clean and Shoulder to Overhead, do half the reps on each arm.


Dumbbell: (22.5/15kg)

Performance:


A. 10 Min AMRAP:

15/12 Calorie Row

12 Burpee Box Jumps (24/20")

9 Double Dumbbell Should to Overhead


- 5 minutes rest -


B. 7 Min AMRAP:

15/10 Echo Bike Cals

10 Burpees to 6" Target

5 Wall Walks


- 5 minutes rest -


C. 3 Min AMRAP:

9 2x Dumbbell Hang Power Clean

6 2x Dumbbell Shoulder to Overhead

6 2x Dumbbell Hanging alt Step Ups


Dumbbell: (22.5/15kg)

Sweat: Every 3 minutes x 10 Rounds:

15/12 Cal Row

12/9 Cal Echo

9/6 Cal Ski

*Score is total 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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