We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:
A. 10 minutes to find a 3RM Weighted Pull Up
*If you do have 3x BW, then find your max chin over bar hold and then complete 5 x 3 with a band.
B. 12 min AMRAP:
5 Power Cleans
10 Front Squats
15 Lateral Burpees
20 Echo Bike Calories
Barbell: (60/42.5kg)
Performance:
A. See Fitness
B. For time:
Working 30 sec on/30 sec off :
10 Squat Snatch
15 Thruster
20 P.Clean & Jerk
Barbell: (60/42.5kg)
*12 min cap
The cap means you have 4 minutes to complete that movement. Choose load accordingly Comp Class:
A. 3 rounds for time:
800m Run
AMRAP Unbroken Ring Muscle Ups + 6 for time
*If you don't have Ring Muscle Ups message Jason during the week for your sub.
2 alternating sets of:
5-10 Wall Facing Strict Handstand Push Ups
- Rest 1 minute -
Max Banded Strict Handstand Pushups
*light band tension
- Rest 1 minute -
4-6 Parallette Handstand push-up Eccentrics
*8-12" Depth: Accumulate 4-6 very slow/controlled reps
- Rest 2:30 -
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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