Christmas & New Year holiday hours Fitness:
A. 5 sets for load in 20 minutes
5 Hanging DB Step Ups (per side)
10 DB Bent Over Row (per side)
B. 12 min AMRAP:
6 Pull Ups
12 DB Hang Clean & Jerk
6 Pull Ups
18 DB Goblet Squats
DB: (22.5/15kg)
Performance (Open and Quarterfinal focus):
A. Back Squat: 20 minutes to build to a 1RM
B. 12 min AMRAP:
3 Bar Muscle Ups
6 2x DB Hang Clean & Jerks (22.5/15kg)
3 Bar Muscle Ups
9 2x DB Front Squats
- 1 min rest -
DB: (22.5/15kg)
Sweat:
In Pairs: 45 mins for max reps
200/150 Calorie Row
15 10m Plate Pushes (20/15kg)
200/150 Calorie Ski
15 10m Plate Pushes (20/15kg)
200/150 Calorie Echo
15 10m Plate Pushes (20/15kg)
Max Calorie Bike Erg in the remaining time
*1x 10m length = 1 rep
(175 Cal Mixed)
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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