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Kat

Friday 27.09.24

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.



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