There are various things going on and coming up! Read about them here: Registration is live for the Open: Information can be found here. Boat party on the 20th of Feb. Places are limited, info is here. We are reviewing our timetable, please take the survey about it here. COVID Vaccination State Requirements We want to know your training goals. Let us know what they are here.
Fitness:
A. Back Rack alt. Reverse Lunge: Build to a heavy 6 in 10 minutes
*Each step is a rep
B. For time
21-15-9
Deadlift (100/70kg)
Box Jump Over
Push Up
Echo Bike Calories
*Deadlift should be around 60%
(12 min cap)
Performance:
A. Open 21.4: 10 minutes to build to a 1RM Complex of: Deadlift + Clean + Hang Clean + Shoulder to Overhead
B. For time:
21-15-9
Deadlift (142.5/100kg)
Strict Handstand Push Up
Box Jump Over
*Deadlift should be around 70%
(12 min cap)
Sweat:
4 Rounds of 10 min on, 3 min rest
(52 mins)
For a score of Max Echo Bike Cals:
In 4 minutes: 900/750m Ski
In 4 minutes: 600m Hill Run
In 2 minutes: Max Calorie Echo Bike
3 minute walk recovery (must be moving)
*Ski and Run should be a consistent pace. If you finish them with more than 20 seconds before scheduled finish, you have a 30 second penalty on the Bike.
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.
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