Christmas Party is 18th of December
Fitness:
1. Front Squat: Build to a heavy 2RM in 17 minutes. Then do 1 set of 2 at 90% of today's 2RM.
2. 10 Min AMRAP:
7 Dumbbell Goblet Squats (22.5/15kg)
28 Double Unders or 50 Single Skips
Performance:
1. Clean & Jerk: Build to a heavy single in 15 minutes, then at the 17, 18, 19 and 20 minute mark do 1 @ 85% of that heavy single.
2. 10 Min AMRAP:
7 Thrusters (42.5/30kg)
28 Double Unders
Sweat:
For time:
Row: 6 x 500/400m / 2 minutes rest between
5 minutes rest
Bike Erg: 6 x 500m/400m / 1 min rest between
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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