Fitness:
A. 16 min AMRAP:
8/6 Bike Erg Calories
30 Double Unders
7 Strict Pull Ups
8/6 Ski Erg Calories
30 Double Unders
7 DB Push Press (22.5/15kg)
- 1 min rest before part B -
B. OT2M x 4:
15 sec max Ski Erg Calories"
Performance:
A. 16 min AMRAP:
8/6 Ski Erg Calories
30 Double Unders
14 Strict Ring Dips
- 30 sec rest -
8/6 Ski Erg Calories
30 Double Unders
7 Strict Pull Ups
- 30 sec rest -
- 1 min rest before part B -
B. OT2M x 4:
15 sec max Echo Bike Calories Sweat: Every 10 minutes:
4 sets, each for time (8 min cap)
60 Double Unders
50/40 Calorie Bike Erg
40/32 Calorie Row
30/24 Ski Weightlifting:
(0 - 10 min)
5 Rounds, alt OTM
1. 3 DB OHS (e side)
2. 3 Sotts Press from Front
(10 - 25 min)
Overhead Squat
10-10-10
*Start moderate and build to challenging. Keep depth and position your focus
(25 - 35 min)
Snatch Grip Deadlift (touch and go)
5-5-5
*Load should be challenging, but only a load that allows a great back and torso position. No straps and must use hook grip.
(35 - 45 min)
Seated Top to Top DB Arnold Press
10-8-6-4
*Reps are on each arm. Increase load from last week.
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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