Fitness:
A. 10 minutes to build to a 3RM Weighted Pull Up:
*If you don't have 3 unbroken strict pull-ups complete
OTM:
Min 1-5: max Chin over Bar Hold
Min 6-10: 3 Banded Pull Ups
B. 4 rounds:
2 min on / 2 min off:
8 Deadlifts (122.5/82.5kg)
8 alt DB P. Snatch (22.5/15kg)
Max Calorie Ski in the remaining time
Performance:
A. See Fitness
B. 4 rounds:
2 min on / 2 min off:
8 Deadlifts (122.5/82.5kg)
8 KB Snatch (32/20kg) *4 each side
Max Ring Muscle Ups in the remaining time.
*If you don't have Ring Muscle Ups:
Rounds 1 and 3 complete Chest to Ring Pull Ups, and 2 and 4 complete strict Ring Dips.
**If you have 3 unbroken of each, complete strict low transitions.
Competitors Class:
A. All Stars Event 1:
'Swan n Dunne"
(Bar Facing Burpees + DB & barbell Snatches / Clean and Jerks)
B. All Stars Event 2:
"Newbury N Grove"
(100 T2B for time Sync /
AMRAP 7
20 Wall Balls
50 Double Unders)
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors' 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. To be updated with announcements, news and info - join our private Slack group. The link to join is here.
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