Fitness:
1. 4 Sets OT2M
15 Single Arm DB Supported Row
*Try and use the same weight you used for the sets of 12's last week.
2. 4 Rounds for time:
New round every 6 minutes
0 min: 300m Run
3 min: 300/250m Row
Performance: See Fitness
Strength: 1. 5 Rounds: alt E 2 minutes
A. 12 Kettlebell Front Rack alt Deficit Reverse Lunge (25kg plate)
B. 8 Dumbbell Bench Press
C. 4 Weighted Pull Ups
*Aim to add a little load to last week.
2. 3 Giant Sets:
5 Double KB Snatch
10 Double KB Front Squats
15 Double KB Deadlifts
*Rest approximately 3 minutes between sets. The exercises should be unbroken.
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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