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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