Christmas Party details!
Please check your emails/the member slack page in regard to timetable changes to the timetable for the week of the 27th of November.
Fitness:
A. OT3M x 4 sets:
3 Weighted Pull Ups
- immediately into -
6-10 Unbroken Chest to bar Pull Ups
B. 3 Rounds for time:
400m Run
12 Deadlifts (85/60kg)
21 lateral Burpees
*15 min cap
Performance (Open and Quarterfinal focus):
A. See Fitness
B. 3 Rounds for time:
400m Run
12 Hang Power Cleans (70/47.5kg)
21 lateral Burpees
*15 min cap
Comp Class:
Skip the WOD today and instead complete:
A. 30 sec Pistol Pole Holds each side
B. 12 alt Rolling Pistols
C. 4 Rounds:
10/8 Cal Bike Erg
10 alt Pistols
- 2 min rest -
*Working on Pistol cycle speed. If you havent' done many lately then reduce overall volume.
For 30 minutes:
*Make the reps challenging for you, but consistent and smooth. In the warm up touch on everything making sure you're good to go.
A. alt OTM x 8 (4 rounds)
M1: 1 legless Rope climb
M2: 3 Wall Walks + Max Wall Facing HSPU
- 2 min rest -
B. alt OTM x 8 (4 rounds)
M1: 2 Rope Climbs
M2: 3 Toes to Rings + 3 Muscle Ups + Max Ring Dips
- 2 min rest
C. OTM x 8 (4 rounds)
16/13 Calorie Row
16/13 Calorie Bike Erg
*If there are modifications needed for this, please ask Jason ahead of time so we can tailor is as best as possible.
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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