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Kat

Friday 08.11.24

Updated: Nov 5

Fitness:


A. 12 minutes to complete: 5-5-5-10 Deadlift

*Build with 3 sets of 5 and then hit a challenging set of 10 TnG Deadlifts. Don't bounce/let your elbows bend


B. In 10 minutes:

From 0:00 - 2:30

500m Row


From 3:00 - 6:00

AMREP Abmat Sit Ups


From 7:00

500m Row


Score = 2 Row times in seconds added together minus total sit ups.


Performance:


A. See Fitness


B. In 10 minutes:

From 0:00 - 2:30

500m Row


From 3:00 - 6:00

AMREP Toes to Bar


From 7:00

500m Row


Score = 2 Row times in seconds added together minus total toes to bar.


Competitors Class:

0 min:

3 Rounds for time: 4 Muscle Ups

12 Strict HSPU

- 1 min rest between rounds -


15 min:

3 Rounds for time: 10 Chest to bar Pull Ups

10 Kipping HSPU

- 1 min rest between rounds -


30 min:

3 Rounds for time: 10/8 Calorie Echo

10 Burpee Box Jump Over (24/20")

- 1 min rest between rounds -


*10 min cap on each section

 

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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