Fitness:
A. Back Rack Lateral Step Ups (24/20") 5s x 5r
B. "Annie"
50-40-30-20-10
Double Under
Abmat Sit Up
*12 min cap
Compare to 10/12/21
Wacey: 6.06
Liz B: 5.40
Performance:
A. Cycle Week 7: Front Squat 5s x 5r x 85% (of 3RM) (OT3M)
B. In 12 minutes
300 Double Unders for time
Rest 2 minutes:
Max Calorie Row in the remaining time
Score 1: Max Unbroken (mulligan allowed for a sub 35 rep set)
Score 2: Total time
Score 3: Total Calories
Sweat:
A. 3 Rounds OTM:
15 Banded KB Swings
10 Slider Jacknives
5 DB Gorilla Rows + 5 DB RDLs.
B. 20 Rounds, each for time On the Minute
10/7 Calorie Bike Erg
Compare to 21/3/22 Weightlifting: *Prior to joining each Weightlifting class, you must complete the 5-minute Weightlifting warmup. The warm-up can be found in the recovery area of the gym.
(0 - 9 min)
A. Low Hang Power Clean (OT90)
3 Waves:
1r x 80%
1r x 90%
*Based off 1RM Power Clean
(15 - 30 min)
B. Cycle Week 7: Front Squat 5s x 5r x 85% (of 3RM) (OT3M)
(35 - 43 min)
Push Press: (OT2M)
5 x 75%
4 x 80%
3 x 85%
5+ x 75%
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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