Fitness:
This is a repeat week. This is the second year in a row we have repeated this week. A huge part of CrossFit is being measurable 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.
A. Front Squat: 12 minutes to build to a heavy 3 rep max.
B. 42 Pull Ups
42 Kettlebell Swings
30 Pull-Ups
30 Goblet Squat
18 Pull-Ups
18 Calorie Echo Bike
(18 min cap)
Compare to 21/12/20 & 13/12/21
Jayden W: 12.45
Amy R: 13.17
Performance:
A. Front Squat: Wave 3, Week 3 of your 5/3/1. 12 minutes to complete at least 3 warm up sets and then 5 x 75%, 3 x 85%, 1+ x 95%
42 Pull-Ups
21 Power Snatches
30 C2B Pull-Ups
15 Overhead Squats
18 Bar MU
9 Squat Snatches
Barbell: (52/37.5kg)
Compare to 21/12/20 & 13/12/21
Adam L: 10.25
Liz B: 11.41
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 Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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