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Wednesday 22.06.22

Updated: Jun 22, 2022

*We will be closed on Sunday due to all staff competing at the All-Star affiliate challenge. Fitness:


Elevated Split Squats: 5s x 3r

*Elevate with 2x Blue Plates.


B. 3 Rounds for time

5 Sandbag Over Box (55/35kg, 30")

15 Strict Abmat Sit Ups

20 Goblet Reverse Lunges (22.5/15kg)


Performance:


Cycle Week 11: Front Squat - 5s x 3r x 93% (of 3RM) (OT3M)


B. 3 Rounds for time

5 Sandbag Over Box (65/45kg, 30")

15 Toes to Bar

20 Single Arm alt. DB Overhead Lunges (22.5/15kg, 10 e side)


Sweat:


In teams of 2-3 for time: 1001 Calorie Ski

*The Ski can be broken up in any way you like.

Weightlifting:


(0 - 12 min)

A. Power Clean + Clean

Build to a heavy single.


(18 - 33 min)

B. Cycle Week 11: Front Squat - 5s x 3r x 93% (of 3RM) (OT3M)

*If you did this in class:


(35 - 45 min)

Push Press: (OT2M)

1 x 2 x 75%

2 x 2 x 85%

2 x 1 x 95%

 

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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