Christmas & New Year holiday hours Fitness:
A. OTM x 12 mins:
M1: 1 Legless Rope Climb (toughest option you can do) or a 5-10 sec Chest to Rope Hold directly into 5-10 sec Rope Hang.
M2: 3 Weighted Pull Ups
M3: Rest
B. For time:
50 Toes to Bar
40 Alt Step Ups
30 Wall Balls
20 Burpee Box Jump Over
10 Strict Pull Ups
Med Ball: (9/6kg)
Box: (24/20")
(14 min cap)
Performance:
A. See Fitness
B. For time:
50 Toes to Bar
40 Med ball alt Step Ups
30 Wall Balls
20 Burpee Box Jump Over
10 Strict Pull Ups
Med Ball: (9/6kg)
Box: (24/20")
*Ball can be held during the step ups however you like.
(14 min cap)
Competitors Class:
A. '2019 CF Games Event 11: The Standard"
30 Clean & Jerks
30 Muscle Ups
30 Snatches
Barbell: (61/43kg)
*20 min time cap
Compare to 23/8/19
Wacey: 12.59
B. Part A of today's WOD.
Pre Comp Class: Pistol Volume Accumulation:
10 min AMRAP:
10 alt Pistols
10 Rolling Squats
10 Single Leg alt Rolling Squats
Bodyweight Walking Lunge 20m
*steady pace quality focused.
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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