Fitness:
A. On the 2 minutes for 12 minutes
6 x 80%
Max (-2) Strict Pull Ups
5 x 85%
Max (-2) Strict Pull Ups
4 x 90%
Max (-2) Strict Pull Ups
*Ensure you aren't so fatigued that you miss the % work.
*Working off your 3RM Weighted Pull Up from 26/5/23
If you don't have 3 or more Strict Pull Ups:
OTM x 12:
1-4 min: Max Chin over bar Hold
5-8 min: Slow lower
9-12 min: 7-10 Banded Pull Ups
B. On the 2 minutes x 6:
In 90 seconds:
150m Run
5 Deadlifts (100/70kg)
Max Barbell Lateral Burpees in the remaining time
- 30 seconds rest -
*Score is total burpees
*Each round starts with one hand on your barbell.
Performance:
A. See Fitness
B. On the 2 minutes x 6:
In 90 seconds:
150m Run
1 Power Clean & Jerk
- 30 seconds rest -
*Score is total load.
*Each round starts with one hand on your barbell.
Competitors Class:
A. All Star Event 4: Warm up, then take 5 minutes complete rest and then get your max in 6 minutes.
B. For time:
30 Bench Press (80/60kg)
15 Snatches (80/60kg)
*Suggested 60% Bench / 75% Snatch
C. All Star Event 6: Echo/BJO
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors' 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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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