This is a repeat week. A huge part of CrossFit is being measureable and repeatable. Let's make sure we are using Beyond the Whiteboard so when we have a week like this every 3 months or so we can compare our fitness.
Fitness:
1. Build to a Heavy 3RM Deadlift in 12 minutes:
Compare to 21/12/20
Cooper L: 225kg
Kat/Kim/Jen/Claire L 120kg
2. For time
42 Pull Ups
42 Kettlebell Swings
30 Pull-Ups
30 Goblet Squat
18 Pull-Ups
18 Calorie Echo Bike
Compare to 21/12/20
Performance:
1. Build to a Heavy in 12 minutes: Power Snatch + Overhead Squat
Compare to 21/12/20
Nate: 100kg
Kim H: 55kg
2. For time:
42 Pull-Ups
21 Power Snatches
30 C2B Pull-Ups
15 Overhead Squats
18 Bar MU
9 Squat Snatches
Barbell: 52/37.5kg
(18 min cap)
Compare to 21/12/20
Ervin: 13.38
Liz: 13.20
Sweat:
40 Min for Max Meters
400m Run
2000/1800m Row
400m Run
2000/1800m Ski
400m Run
2000/1800m Echo Bike
Max distance run in the remaining time.
*The Row, Ski and Echo Bike can be done in any order you like.
Compare to 14/12/20
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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