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Friday 12.04.24

Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am Weightlifting / 9am CrossFit Fitness:


A. Deadlift - Build to a challenging triple for the day (stop and reset)

B. 10 min AMRAP:

10 Toes to Bar

15/12 Calorie Echo Bike

20 Russian KB Swings (32/24kg)


Performance:


A. See Fitness

B. For time:

20 Toes to Bar

30 Hang Power Cleans (70/47.5kg)

20 Toes to bar

30 Hang Power Cleans (70/47.5kg)

20 Toes to Bar

*10 min time cap


Competitors Class:


A. For time:

40 Hang Power Cleans (40/30kg)

40 Toes to Rings

30 Hang Power Cleans (60/40kg)

30 Toes to Rings

20 Hang Power Cleans (80/55kg)

20 Muscle Ups

10 Hang Power Cleans (100/70kg)

10 Muscle Ups

*17 min time cap

B. 1 min work / 1 min rest

8/6 Cal Ski

Max Strict HSPU in the remaining time until 50 reps and completed. Then go kipping until 70. *8 round cap."


 

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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