Fitness:
A. 10 min OTM (5 rounds)
M1: 15 Banded Russian Kettlebell Swings
M2: 10 Skater Jumps (5 each leg)
*If you don't do much lateral movement, start small with the Skater Jumps.
B. OTM x 20: (4 rounds)
30 work / 30 rest
M1: Max Hang Power Cleans (60/42.5kg)
M2: Max Wall Walks
M3: Max Burpee Pull Ups
M4: Max Echo Bike Calories
M5: Rest
Performance:
A. See Fitness
B. OTM x 20:
M1: 8 Hang Power Cleans
M2: 6 Overhead Squats
M3: 4 Weighted Bar Dips
M4: 2 Weighted Pull Ups
M5: Rest
*Score is total load.
*All sets must be unbroken.
Competitors Class:
A. OTM x 12:
M1: 2 (per arm) Rope Jump Up, Kip Swing to High tap
M2: 4 Rope Clamp to Stand (try releasing both hands for reach)
M3: 1 Rope Climb w L-Sit descent
M4: Rest
B. TTT Throwdown:
12 min AMRAP:
2-4-6-8-10-etc
Farmer Carries (32/24kg)
Shuttle Run (2 x 8m each)
Single KB Box Step Ups (32/24kg, 24/20")
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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