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Wednesday 25.08.21

Fitness: 1. Alt On the 2 min for 20 minutes:

A. 7 Single Leg Anchored RDL

B. 30 Second Face Up Weighted Chinese Plank


2. 15 Min AMRAP:

30 alt Hang Dumbbell Snatch (22.5/15kg)

30/24 Calorie Echo Bike

30 Strict Abmat Sit Ups

60 Double Unders

Performance: 1. Deadlift W17/18

3 x 50%, 60%, 70% x 3 (of 1RM)


2. 15 Min AMRAP:

30 alt Dumbbell Snatch (22.5/15kg)

30/24 Calorie Echo Bike

30 Toes to Bar

60 Double Unders

Sweat: 30 Min AMRAP:

20/15 Calorie Echo Bike

15/10 Calorie Ski

10m Torque Sled Up and Back Push (Male 3 / Female 2 resistance & 75kg)

5 Burpee Pull Up


1 minute rest between rounds.

 

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.




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