Please note the timetable for this weekend: Saturday: 6am Weightlifting / 7am CrossFit / 8.30am Run Club @ Swanbourne Beach Sunday: 8am Weightlifting / 9am CrossFit Fitness:
Warm Up: 2 sets for quality:
4 Bottom of Squat KB Press (e side)
4 Reverse Lunges to cossack squat (e side)
A. Back Squat 6-6-6-6-6
*Look to use the same loads as 25th March.
B. 12 min AMRAP:
10 Push Ups
15 Wall Balls
25/20 Calorie Bike Erg
Performance (Open and Quarterfinal focus):
Warm Up; See Fitness
A. 15 minutes to complete:
Back Squat:
3 x 73%
3 x 83%
3+ x 93%
B. 12 min AMRAP:
50 Wall Balls
40 Handstand Push Ups
30 Front Rack DB Squats (22.5/15kg)
20 Wall Facing Strict HSPU
Sweat:
A. 5 sets for load:
Sled Rope Pull into Sled Push
B. 30 min AMRAP:
400m Run
100m Farmers Carry (32/24kg)
400m Run
50m Walking Lunge (22.4\/15kg)
400m Run
25m Travelling Burpee
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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