We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.
Fitness:
A. Back Squat: 15 minutes to complete
8 x 65%
8 x 70%
6 x 80%
6 x 85%
B. 4 Rounds for time:
400m Run
50 Air Squats
(15 min time cap)
Compare to 9/7/18
Scott S: 10.40
Performance:
A. 15 minutes to find a heavy but technical complex for the day:
Power Snatch + OHS + Below Knee Hang Squat Snatch + OHS + Squat Snatch + OHS
*Drop and reset after each OHS.
B. See Fitness
Sweat:
12 total rounds of 2 minutes work, 1 minute rest
Rotate in the order of: Bike Erg, Row, Ski Erg
Damper settings: 1st round: 3 2nd round: 5 3rd round: 7 4th round: 9
Score is total calories.
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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