Fitness:
1. 15 minutes to build to a Heavy Double Front Squat.
2. 4 Rounds:
2:30 work / 2:30 rest
16 Bar Facing Burpees
Max Front Rack alt Lunges in the remaining time
Barbell: (40/30kg)
Performance:
1. See Fitness
2. 4 Rounds:
2:30 work / 2:30 rest
16 Bar Facing Burpees
Max Front Squats in the remaining time
*You can use a rack
R1: 85% of 2RM
R2: 80%
R3: 75%
R4: 70%
Sweat:
Only sweat in the morning this week.
4 x 6 Min AMRAPs, 2 minutes between each
1. 20/15 Cal Echo Bike
20/15 Cal Row
20/15 Cal Bike Erg
Max Cal Ski Erg in the remaining time
2. 20/15 Cal Row
20/15 Cal Bike Erg
20/15 Cal Ski
Max Cal Echo Bike in the remaining time
3. 20/15 Cal Bike Erg
20/15 Cal Ski
20/15 Cal Echo Bike
Max Cal Row in the remaining time
4. 20/15 Cal Ski Erg
20/15 Cal Echo Bike
20/15 Cal Row
Max Cal Bike Erg in the remaining time
Score is total calories.
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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