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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