Important Parking information Fitness:
A. alt OTM x 10 mins: Odd: 10 barbell hip Thrust Even: 5 DB Seated Press
B. 15 min AMREP:
5, 10, 15, etc
Russian Kettlebell Swing
Goblet Squat
Calorie Ski
KB: (24/16kg)
Performance:
A. Power Clean & Push Jerk: (OT2M)
5s x 3r. Start at 60% or something easy and then build.
B. 15 min AMREP:
5, 10, 15 etc
Power Clean
Front Front Squat
Strict Handstand Push Up
Competitors Class:
A. tttTD2522
5 Rounds for time:
400m Run
5 Ground to Overhead
Rd1: 70/45kg (60%)
Rd2: 80/55kg (65%)
Rd3: 90/65kg (75%)
Rd4: 100/70kg (85%)
Rd5: 110/75kg (90%)
*If too heavy, use loads in brackets. 20 min cap
B. 12 min OTM
M1: Max Muscle Ups
M2: 10 Bar Facing Burpees
M3: Max Strict HSPU
M4: 10/8 Cal Echo
*Accumulate some reps but focus on staying smooth and being technical.
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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