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Writer's pictureJason

Friday 04.08.23

Updated: Aug 2, 2023

The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. Face Down Weighted Chinese Plank:

3 x 1 min


B. 3 Rounds for time:

60 Double Unders

300m Run

10 alt Single Arm Devil Press (22.5/15kg)

*15 min cap


Compare to 12/8/22

Duncan L: 10.10

Kristina S: 12.25


Performance:


A. See Fitness


B. 3 Rounds for time

60 Unbroken Double Unders

300m Run

10 2x DB Devil Press (22.5/15kg)


Compare to 12/8/22

Nate S: 9.52

Greta: 14.00


Comp Class:


A. Open 12.2

10 mins for max Reps

30 Snatches (33/20kg)

30 Snatches (60/40kg)

30 Snatches (75/45kg)

Max Snatches (95/54kg)


Compare to 16/11/19

Matt Bl: 83 reps

Liz B: 92 reps


B. "2018 CF Team Series Event 8"

In Pairs For time (15 min cap)

*All movement are syncro

30 Toes to Bar

40 alt DB Snatch (22.5/15kg)

50 DB Box Step Over (24/20", 22.5/15kg)

40 alt Dn Snatch (22.5/15kg)

30 Toes to Bar

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's 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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