Fitness:
A. Back Rack alt. Reverse Lunge. Build to a 6RM (3 each side)
B. 3 Rounds for time:
6 Box Jumps (24/20")
9 Toes to Bar
12/9 Calorie Ski
15 Wall Balls
1 minute rest
Compare to 6/4/22
Performance:
A. Front Squat: Build to a 3RM
Compare to 6/4/22
Jason/Nate/Matt Bl: 140kg
Michelle H: 95kg
B. 3 Rounds for time:
6 Box Jumps (30/24")
9 Toes to Bar
12/9 Calorie Ski
15 Wall Balls
1 minute rest
Compare to 6/4/22
Christian L: 7.52
Greta E: 7.17
Sweat:
2 minute Mikko
5 Rounds:
2 minute Calorie Echo Bike
2 minute Calorie Row
2 minute Calorie Ski
2 minute rest
Like Mikko, your score will be the lowest 2 minute period across the 5 rounds,
We estimate starting with a 50% increase on your best Mikko score
Compare to 6/4/22
Chloe: 379
Weightlifting:
A. Clean: Build to a 1RM.
Compare to 6/4/22
Jason W: 145kg
Kat B: 97.5kg
B. Front Squat: Build to a 3RM.
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 Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or follow on our Beyond the Whiteboard track. Join our private Slack group to be updated with announcements, news and info. The link to join is here.
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