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Kat

Friday 15.11.24

Fitness:


A. 8 min AMRAP:

12 Lateral Burpees over a Rower

15/12 Calorie Row


- 2 minutes rest -


B. 8 min AMRAP:

12 Burpees to a 6"" reach

15/12 Calorie Ski


- 2 minutes rest -


C. 8 min AMRAP:

12 Bar Facing Burpees

15/12 Calorie Echo Bike


*Aiming to stay consistent and keep moving. Slow the machines to maintaim unbroken Burpees


Compare to 25/11/22

A. Jason: 4 + 12 Burpee / Lisa J: 4 + 3 Bur

B. Jason: 4 + 7 Burpee / Lisa J: 3 + 12 Bur

C. Jason: 4 / Lisa J: 3 + 1 Bur


Performance:


A. 10 min OTM:

Odd: 20 sec Bar Facing Burpee

Even: 20 sec Echo Bike Calories


-directly into-


B. 10 min OTM:

Odd: 20 sec Lateral Burpees over Rower

Even: 20 sec Row Calories


-directly into


C. 10 min OTM:

Odd: 20 sec Burpees to 6" reach

Even: 20 sec Max Ski Cals

*The aim here is to push the pace and move fast. However be consistent and don't go out so hard that your pace dramatically drops.


Compare to 25/11/22

A. Nate S: 125 / Emily C: 79

B. Nate S: 99 / Jen H: 75

C. Nate S: 94 / Greta: 62


Competitors Class:

A. The WOD today is optional. If you want to do it go for it.


With the maxes tomorrow there is no programmed work. You can


A. Get some lifts in now if you will miss tomorrow

B. Get some skill work in on problem movements

C. Get some mobility / revovery work in before tomorrow.

 

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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