Fitness:
A. 4 sets for load:
24 2x DB Hanging Walking Lunges
Compare to 16/9/22
Quentin: 15 x 4 sets
Sarah D: 10 x 4 sets
B. 15 Minute AMRAP:
100m Farmers Carry (22.5/15kg) (10x10m)
15/12 Cal Bike Erg
1 min rest
Performance:
A. 4 sets for load
8 2x DB Overhead Walking Lunge
8 2x DB Front Rack Walking Lunge
8 2x DB Hanging Walking Lunge
*Complete all 3 movements and in a continual motion. The same DB is used for all 24 steps.
Compare to 16/9/22
Christian L: 2160kg
Jen H: 1320kg
B. 15 Minute AMRAP:
100m Farmers Carry (32/24kg) (10x10m)
15/12 Cal Echo Bike
1 min rest
Competitors Class:
A. In Ideally your teams of 4:
20 Minute AMRAP 1team:1team work to rest ratio:
6 Worm Thruster
6 Synchro Toes To Bar
6 Synchro Burpees over Worm
6 Synchro Pull Ups
B. OT2.5Mx4:
Max (-1) Unbroken Hang Clean and Jerk
50 Double Unders
Barbell:
RX: 90/60kg
INT/MAST: 70/45kg
BEG: 50/35kg
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.
Comments