top of page
Kat

Wednesday 27.04.22

Updated: Apr 27, 2022

There are various things going on and coming up! Read about them here: If you are someone who attends the morning class, please fill out this survey for our timetable going forward.

 

Fitness:


A. Back Rack Elevated Reverse Barbell Lunges: 5s x 8r.

*Start moderate and build. One step = One rep. Try to use the same loads as the last 5 sets on the 13th of April. Stand on red plate.


B. 10 Min AMRAP:

3, 6, 9, 12, 15, etc

Wall Ball (9/6kg, 10/9ft)

Calorie Row


Performance:


A. Front Squat: 5s x 8r x 78% (of 3RM) (OT3M)


B. 10 Min AMRAP:

3, 6, 9, 12, 15, etc

Unbroken Wall Ball (20/14lbs, 10/9ft)

Calorie Row


Sweat:


A. Concept Benchmark


20 Min AMRAP:

20/15 Calorie Row

20/15 Calorie Bike Erg

20/15 Calorie Ski


B. 10 min alt OTM:

Odd: Dog Sled 10m Push & Pull

Even: 10 Kettlebell alt Gorilla Row

*Find a challenging load but not too hard.

 

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.


129 views0 comments

Recent Posts

See All

コメント


bottom of page