*8am class today and 9am will be Open attempts. Make sure you have signed up on the heat sheet if you're coming at 9am.
8am Class:
Conor's MOM workout:
20 min AMRAP:
400m Run
15 Hang Power Cleans (40/30kg)
9 Lateral Burpees
3 Rope Climbs
9am Open Attempts:
*We will not be briefing standards on Monday. Ensure that you have watched the video below.
Open Workout 23.3:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
Female: 29kg, 43kg, 56kg, 70kg
Male: 43kg, 61kg, 83kg, 102kg
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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