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Writer's pictureJason

Friday 05.04.24

Fitness:


A. 15 min AMRAP:

15 Power Snatches (35/25kg)

30 Double Unders

15 Wall Balls (9/6kg, 10/9ft)

30 Double Unders

Compare to 3/1/18

Sean Sw: 5 + 8 Double Unders

Kat B: 5 Rounds

B. 10 minutes for quality:

5 Dragon Flag lowers

10 Single Leg Glute Bridges (each side) (20/15kg)

15 Banded Face Pull

Performance:


See Fitness

Competitors Class:


"*If you're planning to do Quarterfinals, getting some touches on these workouts will be critical. Each Friday leading up we will have some Quarter-Final specific workouts.A. 3 rounds of:

2 x 25-ft (7.62m) dumbbell walking lunge (farmers hold position)

20 toes-to-bar

Immediately followed by:

2 Rounds of:

2 x 25-ft dumbbell walking lunge (front rack position)

15 chest-to-bar pull ups

Immediately followed by:

2x 25ft dumbbell walking lunge (overhead position)

10 bar muscle-ups

*Time cap: 20 minutes

DBs: (22.5/15kg)

B. 12 min AMRAP:

1 Legless Rope Climb

80 Single Unders

1 Legless Rope Climb

60 Double Unders

1 Legless Rope Climb

40 Crossover Singles

1 Legless Rope Climb

20 Crossover Doubles"

 

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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