*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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