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Monday 09.10.23

Updated: Oct 10, 2023

CrossFit Claremont has been asked by Crossfit HQ to host a seminar this Friday, which means we will be closed from 8am to 3.30pm. This seminar is for all affiliate owners around WA so we can get together and provide a better experience for all our members. We apologise for the inconvenience. All classes outside of this time will run as per usual. We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.


Fitness:


Warm Up:

alt OTM x 6

Odd: Max Echo Bike Wattage Attempt

Even: 5 Single leg Box Jumps, (e side, step down)


Skill: 3 sets:

5 Tuck Handstand Wall Slides + Controlled Shoulder taps


B. alt OTM x 16 (40 sec work / 20 sec rest)

Odd: 8 Front Rack alt Lunge (42.5/30kg) + Max Double Unders

Even: Max Calorie Row


Performance:


See Fitness


Sweat:


A. 3 Rounds

8-10 Lying Monkeyfoot leg Curl

30 sec L/Tuck Hang


B. 5 Rounds

4 min work, 2 min rest

400m Run

12/9 Cal Echo Bike

Max Cal Ski in the remaining time


Compare to 16/8/23

 

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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