top of page
Kat

Monday 07.10.24


A. Every 30 seconds for 9 minutes: 1 Power Clean. Keep them fast and technical.


B. On a 14 minute clock:

From 0-6 minutes:

600m run

...into...

AMRAP with remaining time

10 Russian Kettlebell Swings (32/24kg)

5 Chest to Bar Pull Ups


-Rest 2 minutes-


From 8-14 minutes:

600m run

...into...

AMRAP with remaining time

10 Goblet Squats (32/24kg)

10 Toes to bars


Performance:


A. Power Clean (OT30 sec)

18 x 1 x 75-82% depending on how they feel. Keep them quality and fast.


B. On a 14 minute clock:

From 0-6 minutes:

600m run

...into...

AMRAP with remaining time

3 Hang power clean and jerks (70/45kg)

3 Bar Muscle Ups


-Rest 2 minutes-


From 8-14 minutes:

600m run

...into...

AMRAP with remaining time

10 Hang Power Snatch (40/30kg)

10 Toes to bars Sweat: For time: 1000/800 Calorie C2 Bike In Pairs

Swap working partner every minute

*Non working partner in the recovery minute to complete 7/6 Calorie Ski.

 

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.



149 views0 comments

Recent Posts

See All

Comments


bottom of page