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Kat

Friday 12.05.23

Fitness:


Skill: Match Ball Catch Challenge in 1 min.


A. 3 rounds for time:

90 Double Unders

30/24 Calorie Row

15 Goblet Single KB Box alt Step Ups (24/20, 24/16kg)

15/12 Calorie Ski


Performance:


A. 3 rounds for time:

90 Double Unders

30/24 Calorie Row

15 Hanging DB Box alt Step Ups (24/20, 22.5/15kg)

15/12 Calorie Ski


Competitors Class:


A. Max Unbroken Toes to Bar

Continue on to get as many as possible in 2 minutes.


Compare to 4/4/23


B. Rope Climb Pull Practice: (OT90)

Accumulate 5 attempts - Running/Jumping as high as you can on the rope, performing 1 pull with the goal of reaching as high as you can up the rope in 1 clamp/pull

+

Accumulate 5-8 Rope Climbs: (In 5 minutes)

practicing footwork that allows fast/efficient descent - fireman pole slide or lowering to squat & dropping off rope


100 Burpee Squat Box Jumps

[10 min time cap]

*Standard: Athlete drops chest to the floor and gets back to feet.

They must stand tall at the top of the burpee with hips/knees

extended, then go into a full squat, and then jump on the box. Rep is

counted then they get on top of the box. Can step down if needed.

 

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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