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Kat

Wednesday 21.09.22

 

Fitness:


A. Build to a 5RM Farmers Handle Deadlift (stop and reset)


Compare to 14/9/21

Matt Bl: 252kg

Liz B: 162lg


B. In teams of 3: 25 Min AMRAP:

400m Prowler Push (60/40kg)

200m Backwards Sled Drag (75/50kg)

100m Sandbag Carry (65/45kg)

50m Bear Crawl (together)

*You cannot wait at the start, all partners must travel with equipment.


Performance:


See Fitness


Strength Class:

*(The Strength classes work can be completed yourself during another class).


A. 4 Rounds: (OT2M)

A1. Max Unbroken (-2) Pike HSPU

A2. Max Unbroken (-2) Strict Pull Ups


B. 4 Rounds: (OT2M)

B1. 10 Monkeyfoot Knee Raises

B2. 5 2x KB Clean & Jerks (unbroken)


C. 5 Rounds: 40 on, 20 off: 2x DB Farmer's Hold

 

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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