We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join. Fitness:
A. 5 Deadlifts @ Max Load
*15 minutes to work to a strong TnG 5 reps for the day, not above a 9/10 RPE
B. 4 Rounds for time
9 Deadlift (80/60kg)
12 Chest to Bar Pull Ups
15 Lateral Barbell Burpee
150m Run
*15 min time cap
Performance:
A. See Fitness
B. 3 min AMRAP:
3 Power Snatches
3 Overhead Squats
3 Muscle-Ups
- 3 min rest -
3 min AMRAP:
5 Hang Power Cleans
5 Front Squats
5 Bar Muscle-Ups
- 3 min rest -
3 min AMRAP:
7 Deadlifts
7 Bar Facing Burpees
7 Chest-to-Bar Pull-Ups
Barbell: (70/47.5kg) Comp Class:
A. 3 min AMRAP:
Buy In;
10 Wall Facing Strict HSPU
15 Strict HSPU
Max Kipping HSPU in the remaing time
B. Throwdown:
5 Rounds for time:
15 DB Bench
15 Toes to Bar
- 2 minutes rest -
70m Handstand walk for time
10 x 7m, (3.5m Unbroken minimum each time0.
*20 min 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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