There are various things going on and coming up! Read about them here: March 'Monthly Mission" - Nutrition Habits. COVID Vaccination State Requirements We want to know your training goals. Let us know what they are here.
Fitness:
A. 10 Min AMRAP for quality
3 Rolling Pistols (each side)
10 Reverse Nordics
30 Spanish Squat hold
B. B. 'Every 4 minutes x 5 sets:
In a 3 minute working window for max calories:
12 1x DB Box Step Ups (22.5/15kg)
8 Ring Rows
6 Burpee Box Jump Overs (24/20")
Max Calorie Row in the remaining time.
Performance/Open:
A. See Fitness
B. 'Every 4 minutes x 5 sets:
In a 3 minute working window for max calories:
12 SA DB Hanging Box Step Over (22.5/15kg) *6 each arm, long way on the box.
8 Chest to Bar Pull Ups
6 Burpee Box Jump Overs (24/20")
Max Calorie Row in the remaining time.
Sweat: "Easy Rider"
5 Rounds for total Row Cals, Ski Cals and Burpee reps.
M1: 12/9 Cal Bike Erg
M2: Max Row Cal
M3: 15/12 Cal Bike Erg
M4: Max Burpees
M5: 18/15 Cal Bike Erg
M6: Max Cal Ski
M7: Rest
*If you miss the allocated Bike Erg work then rest for the following minute.
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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