Fitness:
A. Deadlift: In 10 minutes build to a single at 90% of your 1RM.
*Keep it smooth and fast.
Then;
3 x 3 x 80%
B. For time:
45 Chest to Bar Pull Ups
60 Burpee Box Jump Over (24/20")
*14 min cap
Performance:
A. See Fitness
B. For time:
60 Burpee Box Jump Over (24/20")
30 Bar Muscle Ups
*14 min cap
Competitors Class:
A. AMRAP unbroken reps of complex:
1 Strict HSPU with 2 sec pause head on mat
1 Strict HSPU with 2 sec pause at lockout
1 Strict HSPU
-rest 2 min-
continue until you accumulate 30 Strict HSPU
*15 min cap
B. On a 20 Minute Clock:
Minutes 0-8:
Row 500/400m
-Rest 30 sec-
10 Clean and Jerks @ 60/40kg
-Rest 30 sec-
8 Clean and Jerks @ 80/55kg
-Rest 30 sec-
6 Clean and Jerks @ 100/70kg
-Rest 30 sec-
AMRAP Clean and Jerks @ 100/75kg until 8 min Mark
-rest until 12 minute mark-
*Change own weights in rest.
**If the loading is over your 1RM, follow these percentages: 55-60%, 65-70%, 70-75%, 75-80%
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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