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Kat

Wednesday 29.06.22

Updated: Jun 27, 2022

Fitness:


A. Back Rack Step Up: 10 minutes to Build to a 3RM, then 3 x 5 x 70% of that.


Compare to 6/4/22

Thiaggo: 55kg

Milla: 40kg


B. 3 Rounds for Max Reps, 1 minute per movement

M1: Landmine Squat (30/20kg on)

M2: Lateral Burpees

M3: Echo Bike Calories

M4: Rest


Performance:


A. Cycle Week 12: Front Squat: 20 minutes to establish a 3RM.


Compare to 6/4/22

Jason: 145kg

Kat: 90kg


B. 3 Rounds for Max Reps, 1 minute per movement

M1: Front Rack Reverse Lunge (50/35kg)

M2: Lateral Burpees

M3: Echo Bike Calories

M4: Rest


Sweat:

*Due to COVID-related staff shortages, there will be no sweat class this Wednesday. If you still wish to do the workout you can :) In Pairs: Max Round in 45 minutes

1 Round =

500m Ski

750m Row

1000m Echo

*While one partner is working the other partner is on the Bike Erg. The damper is on the lowest setting and you must maintain over 85rpm.

Weightlifting:


(0 - 20 min)

Cycle Week 12: Front Squat: 20 minutes to establish a 3RM.


(20 - 40 min)

B. Power Clean: Build to a 1RM


(40 - 45 min)

C Power Clean: 3s x 2r x 80% of today's max.

 

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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