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Kat

Friday 14.07.23

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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