Fitness:
A. Deadlift - Build to a challenging triple for the day (stop and reset)
Compare to 12/4/24
Cooper L: 235kg
Siobhan DB: 150kg
B. 10 min AMRAP:
10 Toes to Bar
15/12 Calorie Echo Bike
20 Russian KB Swings (32/24kg)
Compare to 12/4/24
Max S: 3 + 3 Russian
Shannon C: 3 + 9 Echo
Performance:
A. See Fitness
B. For time:
20 Toes to Bar
30 Hang Power Cleans (70/47.5kg)
20 Toes to bar
30 Hang Power Cleans (70/47.5kg)
20 Toes to Bar
*10 min time cap
Compare to 12/4/24
Duncan L: -16 reps
Milla: 9.59
Competitors Class/Open:
Only do Part A of the WOD today: Build to a heavy triple Deadlift.
COMP CLASS;
A. For time:
40 Hang Power Cleans (40/30kg)
40 Toes to Rings
30 Hang Power Cleans (60/40kg)
30 Toes to Rings
20 Hang Power Cleans (80/55kg)
20 Muscle Ups
10 Hang Power Cleans (100/70kg)
10 Muscle Ups
*17 min time cap. Change your own bar.
Compare to 12/4/23
Nate S: -3 reps
B. 1 min work / 1 min rest
8/6 Cal Ski
For time:
70 Strict HSPU
20 HSPU
Max Strict HSPU in the remaining time until 50 reps and completed. Then go kipping until 70.
*8 round cap.
Compare to 12/4/23
Nate S: 14.38
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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