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Writer's pictureJason

Friday 11.08.23

The 6th Key Party is coming. Read about it here. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


A. Deadlift (TnG): OT2M: 10-8-6-4-2

*If you your 1RM, start around 60% and build each set.


B. 20 min AMRAP:

800m Run

50 Wall Balls

50 Sit Ups

600m Run

40 Wall Balls

40 Sit Ups

400m Run

30 Wall Balls

30 Sit Ups


Performance:


A. Deadlift

*Starting at 1 rep @ 85% of 5RM; rest 30 sec, then do 2, rest 30 sec, then do 3, and continue until you reach a 9/10 RPE for the day or speed/form is lost.


B. 20 min AMRAP:

800m Run

50 Wall Balls

25 Toes to Bar

600m Run

40 Wall Balls

20 Toes to Bar

400m Run

30 Wall Balls

15 Toes to Bar

Wall Ball: (20/14lbs, 10/9ft)


Comp Class:


A. 2 sets for Max reps:

Strict HSPU - 3/2" deficit: AMRAP Unbroken set

-Rest 1 minute-

Banded Strict HSPU's: AMRAP Unbroken set, thin band

-Rest 1 minute-

90 sec AMRAP Strict HSPU's

-Rest 5 minutes-


B. On a 30 minute clock:

30/22 Cal Ski

10 Ring Muscle Ups

- 1 min rest -

40 Chest to Bar Pull Ups

30/22 Cal Ski

40 Toes to Bar

- 1 min rest -

30/22 Cal Ski

10 Bar Muscle Ups

- directly into -

Easy Bike until the 30 min mark

 

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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